11 Zinc Rich Foods To Treat Zinc Deficiency In Your Daily Diet

11 Zinc Rich Foods To Treat Zinc Deficiency In Your Daily Diet

FITPASS Editorial Team27 May, 2019Updated on : 19 Feb 2024


Zinc, why is it required? Zinc is an essential mineral needed for the human body's best possible development and upkeep. The body requires Zinc for immune function, wound healing, blood clotting, thyroid function, and more. Zinc is mainly present in a few structures and natural reactions.


It is one of the body's essentials in daily procedures, and the majority constantly metabolize food in this indispensable mineral. Various foods and supplements provide the best way to acquire them for our body.


Activating more than 100 different internal catalysts required for various metabolic activities is also included. Zinc is, again, best for the well-being of the human. It always helps develop through its job in protein-based food, which helps build and amalgamate.


It additionally assumes a job in the body's capacity to recuperate after damage.


Zinc supports your sense of smell and contributes to healthy eyes, skin, and hair. We should guarantee that we get enough Zinc in our eating routine, possibly from zinc supplements, as the body usually needs a stockpiling framework.


Numerous nourishments contain Zinc; however, the accompanying rundown of sustenance has the most elevated measures of ordinary Zinc. This nourishment would be an incredible expansion to any of your eating routines.


Here's The List Of 11 Best Zinc Rich Foods


1. Pumpkin seeds

Pumpkin seeds

They are amazingly high in Zinc; pumpkin seeds likewise assume a job anticipating malignant prostate growth. Pumpkin seeds additionally bolster a safe framework of well-being. The seeds should be eaten crudely for most extreme zinc consumption, as cooking them can exhaust zinc admission. Pumpkin seeds are known to promote mental well-being and are also known to be good for the prostate.

2. Dark Chocolate

Dark Chocolate

The infrequent guilty pleasure in a square of dim chocolate may lift your Zinc levels. A 100 gm serving boasts 598 calories, making it a superfood. One hundred grams of unsweetened dark chocolate has up to 9.6mg of Zinc. Cocoa powder has 6.8mg. Dark chocolate is an excellent Zinc source and rich in sugar and calories, so eating it in moderation is recommended.

3. Garlic


This sharp globule offers moderate dimensions of usually happening Zinc and is anything but difficult to consolidate into practically any supper. Garlic is likewise an extraordinary sustenance for detox that contains abnormal amounts of manganese, nutrient B6, nutrient C, and selenium. It is also well-recognized for its ability to fight viruses, bacteria, fungi, and parasites. It is tested on many bacteria and has shown excellent antiviral properties to prevent such viruses.

4. Sesame Seeds

Sesame Seeds

Crude, toasted, or ground into tahini spread, sesame seeds hold around 10mg of Zinc per 100g serving. Take a stab at joining more hummus (a tahini-margarine-based Middle Eastern plunge) into your eating regimen, or consider supplanting wheat flour with sesame seed flour in your prepared products or bread.

5. Watermelon Seeds

Watermelon Seeds

Crunchy, chewy watermelon seeds may seem like an unconventional snack choice, but these nutrient powerhouses contain approximately 10 milligrams of Zinc per 100-gram serving. That's a significant dose of this vital mineral. In addition to their hearty Zinc content, watermelon seeds burst with other beneficial nutrients like protein, healthy fats, and vitamins. The vitamin C and antioxidants in the seeds contribute to improved skin health by fighting damage from free radicals. Their nutrient profile also strengthens hair and supports cardiovascular health through the high Zinc levels.

6. Wheat Germ

Wheat Germ

The next zinc all-star is toasted wheat germ. A 100-gram serving provides around 17 milligrams of Zinc, which exceeds the recommended daily allowance. Wheat germ delivers more than just Zinc, though. It contains many other bone-strengthening nutrients, including magnesium, calcium, and phosphorus. This combination helps boost bone mineral density. The zinc content also aids the immune system's function, helping fight illness. Additionally, wheat germ is high in fiber, which promotes regular digestion and overall gut health.

7. Squash Seeds

Squash Seeds

While not as mainstream as pumpkin seeds, nutrient-dense squash seeds originating in the Middle East deliver approximately 10 milligrams of Zinc per 100-gram serving. Consuming these crunchy, flavorful seeds aids immune function as the Zinc helps build disease-fighting white blood cells. The seeds are also rich in antioxidants, magnesium, and omega-3s. They make for a mineral-rich snack that can be raw or roasted for full-bodied flavor.

8. Chickpeas


Beans and vegetables are another extraordinary plant-based choice to increase Zinc intake without meat. These nutritious chickpeas contain 2.5 milligrams of Zinc per 1 cooked cup. Though lower in Zinc than the previous seeds, chickpeas are still healthy. They provide a hearty helping of fiber that supports digestive health and promotes feelings of fullness. Chickpeas are also brimming with plant-based protein for satisfied hunger, muscle repair, and sustained energy levels. Additionally, they have a low glycemic index, which helps maintain steady blood sugar levels.

9. Greek Yogurt

Greek Yogurt

A 7-ounce container of plain, low-fat Greek yogurt supplies 1.5 milligrams of Zinc for dairy product lovers. That equals almost one-quarter of the recommended daily amount, which is substantial for a standard serving. Beyond its Zinc content, Greek Yogurt promotes strong bones thanks to its high protein and calcium levels. The abundant protein also controls appetite by providing lasting satiety. Finally, the live active cultures in Greek Yogurt serve up gut-healthy probiotics that support digestion.

10. Cashews


Cashews are a standout amongst the most moderate nuts and the most flavorful. So there's no reason not to keep a compartment in your storeroom. You can eat them simmered or crude since minerals aren't influenced and get over 1.5 milligrams of Zinc per ounce. These tasty tree nuts provide Zinc, magnesium, iron, and more. Cashews contain less Zinc than the other foods on this list, but they remain an affordable and versatile source. Enjoy them as a satisfying snack or incorporate them into meals to amplify nutrition. Their subtle sweetness adds lovely flavor and healthy fats.

11. Dairy

Dairy Milk Foods

Dairy foods like cheddar and milk provide many supplements, including Zinc. Milk and cheddar contain high amounts of Zinc, which allows your body to absorb most of the Zinc from these foods. One hundred Zincs of cheddar contains about 28% zinc, while some full-fat milk contains around 9%.

Zinc is a fundamental mineral, and eating enough is imperative for well-being. The ideal approach to guarantee you with Zinc are getting enough is to eat a fluctuating eating regimen with various wellsprings of Zinc, for example, meat, fish, nuts, seeds, vegetables, and dairy. Foods containing abundant Zinc can be simple and delightful additions to your eating routine and benefit zinc.

Benefits of Zinc

benefits of zinc

Zinc is a powerful antioxidant! It helps fight oxidative stress and lowers the risk of many serious illnesses. Studies show that zinc supplements significantly reduce infection rates in older adults.

Zinc is the key to better eye health. It helps convert Vitamin A into active form, keeping your vision running smoothly. Zinc reduces oxidation and inflammation linked to poor eye function. 

It can help in boosting your immune function. It is known to activate T cells, through which our immune systems protect us from illnesses. People with low zinc reserves tend to get sick more frequently than those with healthy reserves. 

Zinc can aid in boosting muscle growth and muscle repair by promoting cell division and growth. It can also help release growth hormones and testosterone, essential for muscle mass.

Zinc can come in the clutch if you're dealing with low energy throughout the day. It affects protein synthesis and helps the body to utilize the necessary amino acids. Additionally, it also breaks down carbs for energy.


The list of these zinc-rich foods highlighted in this post offers diverse options to help meet daily recommended intakes. As discussed, Zinc is an essential mineral that provides multidimensional health benefits. It possesses antioxidant properties to combat oxidative stress and reduce disease risk. Zinc promotes optimal eye health, immune function, and muscle growth and repair. Furthermore, it aids energy levels by supporting protein and carbohydrate metabolism. 

While animal products contain abundant Zinc, plant-based choices like nuts, seeds, legumes, and dark chocolate supply meaningful amounts for vegetarians and vegans; incorporating a variety of foods high in Zinc into balanced meals and snacks can empower the body to operate its highest level. Focus on moderation and variety as you integrate these nutritional powerhouses into your balanced diet.

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