Foods high in zinc should be easy to add to your diet, even if you are allergic or chemically sensitive as there are many items listed that are good food sources of zinc.

Zinc is a crucial mineral for the body, and lack of it is associated with mild to severe health problems. Commonly available foods that contain high percentage of zinc include cereals, beans, dried fruits, seeds and nuts, dairy products, oyster, seafood, and red meat.

Benefits of Zinc

Best Zinc Rich Foods

Best Zinc Rich Foods

Zinc is necessary for normal activity of many enzymes in our body. Zinc has role on the functioning of the immune system, promotion of normal cell growth. This mineral can’t stored by body; so we need to get zinc everyday with foods. Some people have health problems that affect absorption of zinc by body. Doctors can recommend zinc supply for these patients. Zinc is used for treatment of diseases like Alzheimer’s disease, atopic dermatitis, prostate enlargement, Crohn’s disease, epilepsy, diabetes, herpes, male infertility, influenza, skin degeneration, osteoarthritis, premenstrual syndrome. Many surprising benefits of zinc; like collagen synthesis. This protects flexibility of the skin. And it also help to decrease healing time of scars.

Here Is A List Of Foods High In Zinc


Beef is a great food for upping your Zinc levels because ounce for ounce it has more zinc than many other foods. This means that a reasonable serving of beef will yield you more Zinc for your efforts. Some other foods on this list may have more Zinc, but it’s unlikely that you would eat very much of that food in one sitting, like pumpkin seeds. But a nice serving of steak will go a long way in the Zinc department for that day.


Oysters are pretty high in zinc too and a lot of us probably worry about consuming too much zinc from servings of oysters. But here’s an advantage of taking zinc from natural sources; though you have consumed too much of it, your body can easily get rid of all the excessive zinc. A 100 grams of oysters will serve you 30-162 milligrams of Zn.


Spinach is not a food with the highest content of zinc but has been topping the list as the world’s healthiest food since 2005. Being rich in vitamin and minerals, spinach has significantly reduced the risk of prostate cancer and cardiovascular diseases too. It is a simple way to start adding more zinc to your diet. !00 grams of raw spinach contains 0.8 milligrams of Zn.


This is another snack that made it to the list of foods high in zinc. Cashews are pricy in certain countries and thus often becomes an occasional snack. You may have it simply roasted with a drizzle of olive oil or stir fried with your favorite vegetables. It adds a nice texture to your food and is healthy too. 100 grams of cashew nuts provides you with 5.35 milligrams of Zn.

Pumpkin seeds

Pumpkin seeds are probably not something you want to consume in raw but here is why you should. Not only do they contain high amount of zinc, but they are also high in magnesium which is very vital in maintaining the pumping of your heart and proper bowel function. When consumed regularly, a significant increase in energy levels can be obtained. 100 grams of raw pumpkin seeds can provide you with 8 milligrams of Zn.

Dark Chocolate

Dark Chocolate


Garlic has a long list of health benefits, not the least of which is that it provides a respectable amount of Zinc. Granted, it’s not going to be able to take a big chunk out of your Zinc requirements for the day when used in cooking, but it can contribute and add to the day’s total. Garlic also has cleansing properties, and has long been linked to anti-cancer effects and a healthier heart.

Dark Chocolate

Apparently this delicious treat is turns out to be a topper too. A 100 grams of dark chocolates can actually provide you with 9.6 milligrams of Zn. It is also lower in calories and benefits you in numerous ways-from weight loss, to intelligent brains. They also contain plenty of antioxidants, thus relieves your brain from stress.