Food Sources Of Zinc

If you are deficient in zinc, or simply wish to increase the level of this essential mineral in your body, an excellent way to do so is to consume more foods rich in zinc.

One of the best known food sources of zinc is oysters. At the same time, other shellfish, fish and red meats also have relatively high levels of zinc.

Some plant-based foods like whole grains, legumes, nuts and seeds have good levels of zinc as well.

However, zinc in plant-based foods is less bioavailable to the body – this is because the zinc in such foods binds to a fiber compound called phytic acid to form an insoluble zinc-phytate complex that the body does not absorb; phytic acid could combine with zinc in the small intestine before it is absorbed, while zinc also binds to oxalates found in vegetables and grains. Generally speaking, zinc in animal foods, which is bound with proteins, is better absorbed by the body.

However, a person can consume less animal food products and more whole grains and beans and still get enough zinc in his or her diet.

One thing to note is that when food is cooked, much of the zinc in them may go into the water (as zinc is water-soluble) (the same applies to other minerals and vitamins), so the cooking fluids should also be consumed, particularly when cooking vegetables.

Absorption of consumed zinc can range from 12% to 59%.

Listed below are some good food sources of zinc. The figures in brackets indicate zinc content in milligrams per 100 grams (3.5 oz) (mg/100g).

Plant-based food sources of zinc

Almonds (3.1)
Black beans (0.4)
Black pepper
Brazil nuts (4.2)
Brewer’s yeast
Buckwheat (2.5)
Carrots (0.5)
Chili powder
Dulse
Garlic (0.6)
Ginger root (6.8)
Green peas (1.6)
Hazel nuts (2.4)
Kelp
Legumes
Lima beans (3.1)
Mushrooms
Mustard
Nuts (pecans and brazil nuts being best)
Oats (3.2)
Parsley (0.9)
Peanuts (3.2)
Pecans (4.5)
Potatoes (0.9)
Pumpkin seeds (7.5)
Rye (3.2)
Seeds
Soy lecithin
Soybeans
Split beans (dry) (4.2)
Sunflower seeds
Torula yeast
Turnips (1.2)
Walnuts (3.0)
Whole grains
Whole wheat (3.2)
Whole wheat bread (0.5)