7 Zinc Rich Foods to Benefit a Healthy Lifestyle

A diet rich in zinc helps to promote all-round health. Zinc foods can help in areas like skin, hair, smell, taste, and eyesight. This mineral is also believed to help with lessening PMS symptoms and the production of testosterone.

Eggs for Zinc

Plus, a proper intake of zinc can help to fortify the immune system. Zinc is critical for produce 100s of enzymes, which protects the body from decay and sickness.

Below are seven of the food types that can up the zinc intake:


A regular meat-eater is liable to get a reasonable intake of zinc in the day-to-day diet. Meats with the highest zinc concentration include pork, lamb, and beef. Turkey and chicken can also provide reliable sources — most notably the dark meat. But, control the portion of meats as certain choices can include a high concentration of fat or cholesterol.

Nuts and Seeds

A healthy vegetarian way to increase the intake of zinc is sunflower seeds, cashews, pine nuts, peanuts, and almonds. Plus, zinc is rated as a non-meat food with the highest concentration of zinc. Each of the listed foods has a lower cholesterol and fat count compared to the majority of meats. A zinc supplement is an easy source of this mineral and perfect for those that don’t get enough from the day-to-day diet.


Ready-to-eat fortified breakfast cereals offer a high dose of zinc. Preferred cereals include whole grain and multi-grain. But, cereals shouldn’t always be relied on to provide the only source of zinc because of the phytates content. Sugar cereals will negate any other health benefits, so make sure to go with the most beneficial choices.

Egg Yolks

Egg yolk (less so the whites) is able to pack a powerful punch when it comes to zinc. The yolk is the source of the vitamins and minerals, including vitamins A, D, E and K. A 100 gram serving of egg yolk has about 322 calories and 4.82mg of zinc.


Foods rich in zinc include shellfish like mussels, clams, lobster, and crab. These natural sources are a powerful way to get the most zinc from the diet. A serving of 6 oysters can contain about 72 mg of zinc – which is about 7 times the RDA. But, too much zinc isn’t a good thing and can impact the metabolizing process of other minerals or impair the immune system. The occasional treat of shellfish is a reliable option to up the intake of zinc.

Dark Chocolate

Chocolate is quite rich in zinc, but does have the negative aspect of being high in calorie content, so make sure to minimize the intake. Dark chocolate is preferred ahead of milk chocolate because it has a higher concentration of antioxidants, as well as less added fat and sugar. A serving of 100 grams has nearly 527 calories and 9.5 mg of zinc.

Zinc is an essential mineral needed by the body. A regular intake of zinc is quite achievable with a diet that includes poultry and red meats, but more complex with the vegetarian dishes. Irrespective of the food source used to get the intake of zinc, make certain to get enough to maintain a strong immune system and fully functioning body.

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