7 Zinc-rich Foods You Should Be Eating

Zinc is a necessary nutrient for the synthesis of proteins and nucleic acids (a component of DNA) in the body. It also has a pivotal role to play in the normal growth and functioning of the reproductive system. Lack of zinc in diet can lead to many medical problems, including impaired growth, skin problems, hair loss and infections.



Zinc is naturally found in egg yolks and the concentration of zinc is higher in it than what is found in most foods. A breakfast consisting eggs not only gives your day a head-start but also boosts zinc levels.

Wheat germ

Wheat germ makes an excellent food option for a healthy diet. Wheat germ is a nutrient-rich food, containing B vitamins, phosphorus, zinc, iron, selenium and potassium.


Fortified cereals are known to be the best option for receiving the daily requirement of vitamins and minerals. Bran, whole grain and multigrain cereals are loaded with zinc and phytates which bind with the zinc to aid absorption of nutrients.


Garlic (Allium sativum) is a herb widely used for flavouring purposes in cooking, and in medicine for years. It is also known for having moderate levels of naturally occurring zinc. Besides zinc, garlic has high levels of manganese, vitamin B6, vitamin C and selenium.


If you eat meat at least twice one week, your likelihood of zinc deficiency will be quite less. Meat foods are one of the best foods for zinc. Beef, lamb, pork, chicken and turkey are meats that have the highest concentration of zinc. However, you need to exercise portion control while consuming it because of its high level of cholesterol and fat.

Pumpkin seeds

Most of us throw away pumpkin seeds. These seeds are an excellent source of zinc; a 100 gram serving of pumpkin seeds can fulfil the daily requirement of the mineral. To obtain maximum amount of zinc, eat them raw.

Sesame seeds

Sesame seeds are acknowledged as healthy, low glycemic foods. These are rich in many minerals, including zinc. You can use sesame seed flour instead of wheat flour in baked goods or breads to incorporate sesame seeds in your diet.

The aforementioned are some foods that possess the highest amount of naturally-occurring zinc and are a great addition to any diet.

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