The Best Foods Containing Zinc

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Zinc and is important for a strong immune system and heart health. Here are the best foods containing Zinc, to put on your shopping list. Discover here.

Zinc is an incredibly important mineral that is essential for good health. It helps to grow and repair body tissue, as well as supporting the healthy function of the immune system.  There are many foods that you may not even realise contain large amounts of zinc. So, if you want to add some more of these to your daily diet, but don’t know where to start then you have come to the right place. In this article, we will be delving into all things zinc to help you find the best foods containing zinc. So, keep reading to find out more.

Zinc foods

What is zinc?

Zinc is an essential mineral that our bodies need to function to a high standard and to keep us in good health. Our bodies, as amazing and controlled as they may be, cannot create zinc on its own, so we need to make sure we are consuming enough zinc-based foods in our diet, or are taking a zinc supplement if we don’t think we are eating enough.

Why do we need zinc?

Interestingly zinc is one of the top most important minerals that the body needs to function at the highest ability. The first, of course, is iron, closely followed by zinc. There are many reasons why taking zinc supplements, or making sure you are consuming enough zinc in your diet is important.

Zinc helps our enzymes carry out the chemical reactions that are necessary in our body’s function, it also helps to heal damaged tissue, the growth of our cells, and plays a huge roll in the creation of DNA. Those are just a few reasons why we need zinc, and should be making a conscious effort to consume as many zinc-rich foods as possible.

Best 6 foods containing zinc

It is important to remember that the body doesn’t store or create zinc. Which is why it is so important to make sure you have enough of these foods to ensure you don’t suffer from a zinc deficiency. There are specific groups of people who are at risk of a zinc deficiency, such as young children, elderly and pregnant women. So, let’s get started, shall we. What are the best foods for zinc?


Red meat is a great source of zinc. Meats such as lamb, pork and beef contain almost 44% of the suggested daily intake of zinc. However, make sure you aren’t eating too much red meat, as there have been studies that link over consumption of red meat to heart disease.


Oysters, shrimp, mussels and crab are all great, low-calorie foods containing zinc. They also are a great food option for you heartburn sufferers out there, as they are deemed to be some of the best foods to help heartburn.

They all have good amounts of zinc in them, however crab has almost 69% of the suggested daily intake, whereas other shellfish only contain 14% of the daily intake. It is important to note, that if you are pregnant that you should make sure all shell fish are completely cooked, not raw, before eating.

Nutsnuts and seeds

Nuts are a great choice when you’re looking for foods that contain zinc. Nuts such as pine nuts, peanuts, cashews and almost all contribute to boosting your zinc intake. Nuts are a great quick and easy snack and help to protect against heart disease and diabetes. A 28g serving of cashews contains up to 15% of you recommended daily intake of zinc.


Oats have been linked with lowering the risk of heart disease and just a 64gram serving of oats contains 14% of our daily intake of zinc. They are also an easy to digest food option for those suffering with gastro issues.


There are many variations of dairy that you can have in your diet, from cheeses to milk. These are two of the most noteworthy sources of zinc. 100grams of cheddar cheese contains 28% of our daily intake of zinc and a 250ml cup of full-fat milk coming to around 9%.

Hemp Seeds

This may seem like a random choice for many, but hemp seeds are some of the most notable plant-based sources of zinc. They are versatile and are loaded with loads of healthy unsaturated fats, amino acids, and in just three table-spoons, you can get up to 38% of your daily recommended intakes of zinc.

Dark Chocolatedark chocolate

If you needed a green pass the eat darker chocolate, here it is! In fact, dark chocolate contains a decent amount of the zinc mineral. 100g of dark chocolate contains between 70% – 85% of the recommended daily intake of zinc. So, if you wanted a delicious treat that is full of goodness, this is the one for you. However, despite this being one of the options of foods containing zinc, you shouldn’t rely solely on this option to get your intake.

Zinc, as mentioned, is an essential mineral. Making sure to ensure that you are eating a varied diet, that is full of the foods above, as well as other healthy options, will help to ensure you won’t be at risk of a zinc deficiency. However, if you are worried that, despite adding more foods containing zinc to your diet isn’t giving you sufficient levels of the mineral, then get in touch with your doctor and they can help advise on the next steps.

Now that you’ve has some food for thought and know which foods contain zinc, why not expand your shopping list a little more and check out our article, iodine rich foods, next?




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