Immune Boost: 10 Zinc-Rich Foods You’ll Want in Your Diet

Zinc is abundant in all kinds of meat, including beef, lamb, and pork. For example, 100 g (about 3.5 oz) of raw ground beef contains 4.8 mg of zinc, along with valuable iron and B vitamins. While it’s best not to overdo meat, enjoying a few slices of zinc-rich meat several times a week is perfectly fine when paired with a high-fiber, fruit- and veggie-rich diet.

Shellfish are a healthy, low-calorie source of zinc. A serving of about 5-6 medium oysters packs roughly 30 mg of zinc—an impressively high amount. Alaska crab and shrimp also contain zinc in smaller but meaningful amounts. If you love seafood, here’s another great reason to enjoy it more often.

Legumes like chickpeas, lentils, and beans are rich in zinc and especially important for vegans and vegetarians. They’re also great sources of protein and fiber. Add them to soups, stews, casseroles, or salads for a tasty, varied daily boost.

Seeds are a healthy addition to any diet and can significantly increase your zinc intake. Try hemp, pumpkin, and sesame seeds. They’re also good sources of healthy fats that help maintain normal cholesterol levels. Bake them into breads or sprinkle on salads, soups, or yogurt.

Did you know nutritious veggies like mushrooms, spinach, broccoli, kale, and garlic contain zinc along with other vital minerals and vitamins? Low in calories, they fit perfectly into any diet and can be used in soups, stews, and casseroles.

Dairy, especially milk and cheese, provides a large amount of bioavailable zinc, meaning your body absorbs it well. They also offer important nutrients for bone health, including protein, calcium, and vitamin D.

While a typical egg provides about 5% of your daily zinc needs, regularly enjoying scrambled eggs, omelets, or breaded dishes with egg can help increase your intake. Plus, eggs bring healthy fats and other vitamins and minerals like selenium.

Whole grains such as spelt, quinoa, brown rice, and oats contain zinc too. Though it’s less easily absorbed, they’re great for your health and provide fiber, B vitamins, iron, phosphorus, manganese, and selenium.

Tofu is a reliable plant-based protein source that also contains zinc. Half a cup provides about 2 mg of zinc, so a tofu-based main dish like tofu pasta or breaded tofu can cover roughly half your daily zinc needs.

Yes, you can boost your zinc intake by enjoying dark chocolate! A 100 g (3.5 oz) bar contains about 3.3 mg of zinc. A few squares make a great topping for your morning oatmeal or muesli, or a tasty treat on their own. Just keep in mind that a whole bar can have up to 600 calories, so moderation is key.