9 Foods High in Zinc
In our pursuit of a healthy lifestyle, we often hear about the importance of consuming essential minerals. Zinc, in particular, is a vital nutrient that plays a crucial role in numerous bodily functions. From supporting the immune system to aiding in wound healing and DNA synthesis, zinc's significance cannot be overstated. In this article, we will explore nine delicious and easily accessible foods that are naturally high in zinc.

1. Oysters

Often mentioned as one of the most zinc-rich foods available, oysters are a delicacy enjoyed by seafood enthusiasts. Apart from being an excellent source of protein, they offer a substantial dose of zinc per serving. Whether you prefer them raw, grilled, or in a seafood chowder, oysters can provide a significant boost in zinc.

2. Beef

Beef, is another fantastic source of zinc. Adding beef into your diet not only supplies essential protein but also offers a healthy dose of zinc. From a mouthwatering steak to a comforting beef stew, there are numerous ways to savor the benefits of this nutrient-rich meat.

3. Pumpkin seeds

Pumpkin seeds, are small but mighty when it comes to their nutritional profile. Packed with healthy fats, fiber, and a range of minerals, they make a delightful and convenient snack. Furthermore, just a handful of pumpkin seeds can provide a significant portion of your daily zinc requirements.

4. Lentils

Lentils, are a superb plant-based source of zinc. They are not only rich in protein and fiber but also provide essential minerals, including zinc. From delicious soups to nourishing salads, lentils can be easily incorporated into your daily meals.

5. Chickpeas

Chickpeas, are another plant-based zinc powerhouse. These legumes, commonly used in Mediterranean and Middle Eastern cuisine, offer a bunch of health benefits. Roasted chickpeas, creamy hummus, or a delightful chickpea curry, there are countless ways to enjoy the zinc goodness of these versatile beans. Not only are they delicious, they will also keep you full for a long time, which makes them a great snack for when you’re trying to loose weight.

6. Cashews

Cashews, with their delicate flavor and buttery texture, are not only a delicious snack but also a source of essential minerals, including zinc. These kidney-shaped nuts make for a satisfying on-the-go option while providing you with valuable nutrients to support your overall well-being.

7. Spinach

Dark, leafy greens like spinach offer a large amount of nutrients, including zinc. Whether enjoyed fresh in a salad or cooked into a flavourful dish, spinach is an excellent addition to any diet. It not only provides a good amount of zinc but also offers a range of other health benefits due to its rich antioxidant content.

8. Quinoa

Quinoa, has gained immense popularity as a nutritious alternative to traditional grains. Besides being a complete protein, quinoa also contains zinc, making it an excellent choice for those looking to increase their intake of this essential mineral.

9. Dark chocolate

Yes, you read that right! This one is probably everyone’s favourite on the list. Dark chocolate, specifically varieties with a high cocoa content, can be a surprising source of zinc. Indulging in a small square of dark chocolate not only satisfies your sweet tooth but also provides you with a modest amount of this valuable mineral.


As we explore these nine foods high in zinc, it is essential to emphasize the importance of maintaining a balanced diet. Incorporating these nutrient-rich foods into your meals can help you meet your daily zinc requirements naturally. Whether you prefer seafood, meat, legumes, nuts, or even dark chocolate, there are plenty of delicious options available to suit various dietary preferences. If it’s difficult for you to add these foods into your daily life, try adding our ZMA Capsules, which contain zinc, to your routine.