Which foods are high in zinc? You might be surprised!

9 Foods High In Zinc

Zinc plays a vital role in immune function, reducing inflammation and supporting our body’s natural ability to repair itself. It also helps form proteins that are involved in DNA synthesis. Low levels of zinc can result in anemia, loss of appetite, hair loss, stunted growth, shortness of breath, and diarrhea. Common symptoms of a deficiency include eye problems such as night blindness (difficulty seeing at night), corneal ulcers, or cloudiness. Other common symptoms include loss of memory, weakened immune system, lethargy, and an enlarged prostate gland in men. Zinc is also essential for normal sperm production and fertility.

Swiss Chard

Zinc can also be found in plant sources. While you might not have thought of Swiss chard as a potential source, one cup of cooked greens contains 1.3 milligrams or 12 percent of your daily value (DV). While it’s not particularly bioavailable, chard is a great source for those looking to get more from their greens. Chard’s flavor pairs well with other veggies too—so cook up some spinach or collards and include them with your Swiss chard for an extra boost. Or toss it all into a stir-fry. Yum!

Pumpkin Seeds

They may not sound like it, but pumpkin seeds are one of nature’s best sources of zinc. If you eat them just once a week you could reduce your risk of developing heart disease by as much as 25%. What’s more, pumpkin seeds contain twice as much fiber and three times more magnesium than most other types of nuts. So if you want to lose weight and lower your cholesterol, then make these tasty little guys a staple. Just remember that pumpkin seeds are relatively high in fat (that’s where most of their energy comes from), so take care to consume them only occasionally and never out of hand. Also, note that they can cause gas if eaten raw—so roast ‘em first for optimal digestion!

Whole Wheat Bread

Zinc deficiencies can cause skin sores, bad breath, and tiredness. The best way to ensure you're getting enough of it (as well as other minerals and vitamins) is to eat a variety of fresh fruits and vegetables every day. Dried fruit does contain higher levels of minerals than its fresh counterpart, but remember that you are eating a lot more calories as well (which can lead to weight gain). Try switching out whole wheat bread for some peaches or apples instead; they provide your body with vitamin C while also giving you an extra dose of fiber and disease-fighting antioxidants.

Yogurt, Cow's Milk, Cheddar Cheese

It’s no secret that yogurt and cheese are staples in many diets. But it turns out they contain more than just calcium and protein: both are loaded with calcium, a mineral essential for building strong bones and muscles, but which also helps regulate blood sugar levels. Yogurt and cheese aren’t just on-the-go snacks: they also play a role as heavyweights on your dinner plate when you pile them onto salads or mix them into pasta dishes. And although researchers aren’t exactly sure how much zinc you need each day, there are plenty of good sources to choose from. Here are three foods—yogurt, cheddar cheese, and cow's milk—that provide big doses of zinc with little or no extra work required on your part.

Peanuts

Though you may not have guessed, peanuts are a great source of zinc. Approximately 2 ounces (about 28 peanuts) contain about 1.4 milligrams of zinc. Add a serving or two to your next meal and you’ll receive 7% of your daily recommended intake (RDI).

Pistachios

Did you know that pistachios are among some of the highest sources of nutritional benefits, including fiber, protein, and vitamins? A single cup of pistachios contains a whopping 31% of your daily allowance of fiber, while also providing protein and vitamin E. That’s just one serving! They’re also naturally cholesterol-free and low in sodium. In addition to being nutrient-dense, pistachios help prevent heart disease by lowering total and LDL (bad) cholesterol levels and increasing good HDL cholesterol levels. Research suggests that eating about 1/4 cup of pistachios for five days may help lower LDL (bad) cholesterol.

Wild Rice

Many people are familiar with brown rice, but not wild rice. Both are relatively rich in certain nutrients (like magnesium and iron), but one of them has an extra dose of vitamin B1—that would be wild rice. This nutrient helps us use protein and carbohydrates to fuel our bodies, according to Healthline. A diet rich in B vitamins will help keep your energy levels stable and protect you from depression, too.

Chicken, Turkey, Salmon, Beans, and Eggs

These are all great sources of zinc. Eggs are particularly good at 7.8 mg per egg, while chicken and turkey both have around 6 mg per serving. Beans contain less than eggs but still offer you a healthy amount of 2-3 mg each. Salmon isn’t far behind, coming in at 4-6 mg per serving, depending on whether it’s Atlantic or Pacific salmon you eat.

Oysters

A 3.5-ounce serving of oysters provides you with more than 70 percent of your daily recommended amount of zinc, a nutrient needed for strong bones and optimum immune function. The unique chemical structure of zinc keeps pathogens at bay by creating an environment that’s inhospitable to viruses, bacteria, and parasites. A meta-analysis published in May 2013 found that individuals who took zinc supplements lowered their risk of becoming sick with a cold by 45 percent compared to non-zinc takers. Studies have linked low levels of dietary or supplemental zinc intake to various inflammatory diseases and cancer. Talk about a good reason to eat more oysters!

10 Other Sources of Zinc

Besides animal products, here are 10 foods to keep you healthy:

1. Garlic The mineral selenium enhances our body’s absorption of zinc. Although garlic doesn’t contain a lot of selenium, it does give your taste buds a buzz from allicin and other compounds that produce strong flavors. Research shows that people who eat garlic may have higher levels of healthy HDL cholesterol, so if you like garlic but worry about its effect on your breath, use fresh or powdered forms for meals and chew gum after eating for fresher breath.

2. Sunflower Seeds It's easy to forget about seeds when snacking, but they're an excellent source of zinc and many other nutrients. In addition to sunflower seeds, pumpkin seeds also provide good amounts of zinc (1/4 cup has more than 2 mg).

3. Mushrooms Most types of mushrooms provide good amounts of trace minerals including potassium, phosphorus, and copper along with many B vitamins as well as riboflavin (B2), niacin (B3), and pantothenic acid (B5). Studies show that wild mushrooms like maitake mushrooms can help fight prostate cancer in men.

4. Tomatoes Tomatoes are a very rich source of potassium, which is important for cardiovascular health. They also contain lycopene, which has been shown to help protect against many cancers as well as Alzheimer’s disease and age-related vision loss. Lycopene helps your body absorb more zinc too.

5. Oysters (and Other Shellfish) Shellfish are known for being rich sources of B vitamins, iron, and selenium along with potassium, phosphorus, and magnesium. Among them, oysters stand out as a particularly good source of zinc (3 oz or 2 medium provides more than 30% of your daily requirement). If you're not a fan of oysters, other kinds of shellfish may work too. Shrimp contains about 21% of your RDA per 3 oz; clams contain about 28%, and mussels have about 37%.

6. Fortified Cereals Cereal grains like wheat and rice are rich sources of energy, as well as protein and other nutrients. Wheat-based cereals also provide many vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9). In addition to these nutrients, many commercial wheat-based bowls of cereal are fortified with iron and B vitamins including thiamin, riboflavin, niacin, and folate. It’s also a good source of magnesium too.

7. Legumes Beans, lentils, and peas are good sources of B vitamins, minerals like magnesium and selenium as well as protein. Chickpeas, black beans, and lentils all provide more than 10% of your daily value of zinc per 1/2 cup (cooked). Kidney beans are even better at 16% of your RDA per 1/2 cup (cooked), though they also contain phytates which can reduce the absorption of some nutrients.

8. Pumpkin Pumpkin is a popular source of many nutrients including beta-carotene, vitamin C, and manganese as well as copper, potassium, and selenium.

9. Herbs and Spices In addition to being flavorful, herbs and spices contain many nutrients including iron, B vitamins (riboflavin, niacin, thiamin), vitamin C, calcium, and manganese.

10. Legumes (Again) Dried beans, lentils, and peas are also good sources of manganese, copper, and magnesium along with vitamins like thiamin, folate, B6, and B12.

Conclusion

Zinc plays a vital role in immune function and supports our body's ability to repair itself. Low levels of zinc can cause anemia, loss of appetite, hair loss, stunted growth, shortness of breath, and diarrhea. Find out which foods are high in zinc and which ones are best avoided. Zinc deficiencies can cause skin sores, bad breath, and tiredness. The best way to ensure you're getting enough of it is to eat a variety of fresh fruits and vegetables every day.

Three foods provide big doses of zinc with little or no extra work required. Wild rice is rich in vitamin B1, which helps us use protein and carbohydrates to fuel our bodies. A diet rich in B vitamins will help keep your energy levels stable and protect you from depression. Oysters provide more than 70 percent of your daily recommended amount of zinc. People who eat garlic may have higher levels of healthy HDL cholesterol.

Sunflower seeds, pumpkin seeds, and mushrooms are good sources of zinc. Wild mushrooms can help fight prostate cancer in men. Tomatoes are a rich source of Vitamin A and Omega-3 fatty acids.