Best foods that are high in Zinc

Zinc is one of the nutrients that play an important role in our body. It helps in the growth and development of our body. It increases our immunity. Zinc is commonly found in plant and animal foods, including meat, nuts, whole grains, lentils, etc.

One thing that almost every physician agrees on is – A strong immune system can effectively help prevent viral infections.

According to a recent study, zinc can prevent coronavirus by blocking a significant enzyme. Previous studies have shown that zinc has immunomodulatory properties and works against viral infections.

Zinc deficiency in the body can cause various symptoms including unintentional weight loss, weakened immune system, loss of appetite, and loss of sense of smell and taste. People who are deficient in this mineral have a higher risk of virus infection.

How much zinc is needed per day?

Currently, the recommended diet for zinc in the United States is 8 mg per day for women and 11 mg for men.

Zinc rich foods:

Since the body cannot produce zinc on its own, it is best to include as much zinc in the diet as possible. Zinc-rich foods are discussed below –


Meat is a great source of zinc. Red meat is a special source of zinc. Zinc is abundant in a variety of meats, including beef, mutton, and pork. It is worth noting that eating large amounts of red meat is especially associated with processed meat, heart disease, and some cancers.


Pulses usually contain seeds in a shell. Common edible pulses include lentils, peas, beans, soybeans and peanuts. It contains a lot of zinc. In fact, 100 grams of cooked lentils contain about 12% zinc. These foods can be an important source for people who follow a vegetarian diet.


Eating pine nuts, peanuts, cashews, and almonds can increase your zinc intake. Almonds contain other healthy nutrients, including healthy fats and fiber, as well as a number of vitamins and minerals. If you want to get high amounts of zinc in nuts, you can eat almonds.

Different types of seeds:

Seeds are a healthy addition to the diet and help increase your zinc intake. Other seeds that contain significant amounts of zinc include pumpkin seeds, sesame seeds, squash, and flaxseeds.

Dairy foods:

Dairy foods like cheese and milk provide multiple nutrients, including zinc. Both milk and cheese are significant sources of zinc, as they contain high amounts of bioavailable zinc, which means most of the zinc in these foods can be absorbed by our bodies.


Shellfish means shrimp, crayfish, crab, lobster, clams, scallops, oysters, and snails. They are rich in protein, vitamin B-12, healthy fats (omega-3), and mineral zinc (Zn). Eating shellfish regularly can boost your immunity, help with weight loss, and improve brain and heart health.


Eggs contain moderate amounts of zinc and can help you meet your daily zinc needs. For example, 1 large egg contains 0.8 mg of zinc.


In general, zinc is also found in fruits and vegetables. However, some vegetables contain sufficient amounts to meet the daily zinc requirements. Such sweet potatoes or normal potatoes contain zinc in both types. A large potato contains about 1 mg of zinc.

Dark Chocolate:

Dark chocolate contains a lot of zinc. According to the US Department of Agriculture, a 100 gram bar of dark chocolate with 60-65 percent cocoa powder provides 3.34 milligrams of zinc. However, 100 grams of dark chocolate has 600 calories.


Many of us buy zinc tablets from drug stores and eat them mixed with water. However, do not take this medicine with milk, other dairy products, calcium antacids.

Source: Healthline, India dot com