Foods To Add To Your Diet to Boost Your Zinc Intake

Do you ever feel like your diet is lacking in essential nutrients? Or is your nutrition plan just not cutting it? While nutrition planning is important, there are some things you can do to boost your nutrition intake in a simple, affordable way.

Zinc is a mineral that plays a vital role in the growth and functioning of cells in the body. It is essential for the immune system and even has benefits for skin, hair, and nails. Getting enough zinc is key to maintaining a healthy immune system, good skin, and strong hair.

The good news is that zinc is one of the most plentiful trace minerals on the earth. The bad news is that most people don’t eat enough of it, and as a result, they are often deficient in it. Luckily, there are plenty of ways to increase your zinc intake without spending a lot of time in the kitchen.

Here is a list of foods that can help you get more of this important trace mineral into your diet.

foods rich in zinc


Oysters are the ultimate source of zinc and the ideal way to get it. Oysters contain a whopping 15-16 milligrams of zinc per 100 grams, making them one of the best sources of the mineral. Oysters are also high in iron, and magnesium, making them a perfect addition to your diet.

Since not everyone likes oysters, there are a number of dietary supplements containing zinc from oysters.


Legumes, such as lentils, beans, and peas, are a great source of zinc and other essential nutrients, including fiber, protein, and vitamins. In fact, a one-cup serving of cooked beans provides about 2.5 grams of zinc. Some legumes, like black beans and chickpeas, are especially high in zinc.

Additionally, many legumes are also high in other important nutrients, including protein, fiber, and vitamins.


Beef is a great source of minerals, especially zinc and iron. It also contains other B vitamins, vitamin A, and vitamin C, making it a superfood (of course not for vegetarians or vegans). A 3-ounce serving of cooked beef contains about 20 milligrams of zinc, enough for the recommended daily intake for women and men.

Sardines And Tuna

Sardines and tuna are two types of oily fish that are some of the most nutrient-dense foods out there. They’re also two of the most common types of seafood that people eat on a regular basis. If you asked someone to name the most common types of seafood, they probably wouldn’t say sardines and tuna.

Sardines and other oily fish such as tuna are among the top dietary sources of zinc. Both are also rich sources of omega-3 fatty acids, which promote heart health and brain development. They are also a rich source of minerals like zinc and selenium.

Pumpkin Seeds

Pumpkin is one of the most commonly consumed vegetables in the world, and one of the most nutritious. Pumpkin contains beta-carotene, lutein, zeaxanthin, and cryptoxanthin, which have antioxidant properties. Pumpkin is also high in fiber, lysine, and sulfur.

Pumpkin seeds are also called pepitas, and they are the hulled form of the pumpkin seed. They contain more than 20 percent oil, which makes them a perfect addition to salads, soups, and stews. But did you know that they are also nutrient-rich? These little seeds pack a big nutritional punch. They are high in zinc, which, in addition for healthy hair, skin, and nail growth, also plays a role in vision and is needed for the production of DNA and enzymes.

Cocoa Powder

Cocoa powder is the dry, bitter extract of cocoa beans. It can be used to make chocolate or other cocoa-based products. When it comes to its health benefits, cocoa powder is rich in antioxidants and may help to boost your mood. It contains vitamins and minerals, including zinc, iron, and magnesium.

The best way to get zinc from cocoa powder is to consume products made from cocoa powder. However, if you do not have a problem with the bitter taste of cocoa, try adding a few teaspoons to warm milk with honey, sugar, or another sweetener. You will have not only a delicious but also a healthy hot drink!

Black Rice

Black rice is a highly nutritious whole grain that is naturally low in fat and high in important nutrients. It has a high content of antioxidants and phenolic compounds, making it a healthier substitute for other types of rice. It is known for its high levels of dietary fiber and low glycemic index. This makes it ideal for people with diabetes. In addition, black rice is high in lysine, an amino acid that plays an important role in the growth of protein-building cells in the body, and is also a good source of choline and zinc.

Dark Algae

This is not technically a food but could be considered a supplement. Dark algae is a vast green kingdom of microorganisms that live in every freshwater stream, lake, pond, and even the salty ocean.

Dark algae is available in liquid or pill form and is rich in minerals (such as zinc, manganese, selenium, iodine, iron, or calcium) and vitamins.


In this article, we’ve explored foods that are abundant in zinc, a mineral that supports the health of your skin, hair, and immune system. The foods listed above can be added to your diet easily and will make a difference in the way you feel. From immune system strengthening to healthy skin, your body will thank you for including these foods in your daily meal plan!