8 foods rich in zinc for daily immunity and well-being

Zinc is a mineral essential for overall health and well-being. The best food sources of zinc include oysters, meat, seeds and dairy, but other sources may be surprising.

1. Oysters and other shellfish

You’ll get the most zinc per serving from eating oysters. These provide about 24 milligrams (mg) of zinc per three medium oysters.

Other types of shells are also an option:

• King crab: 6.48 mg in a 3.5-ounce serving, cooked.
• Mussels: 2.4 mg in 1 cup, raw
• Shrimp: 1.3 mg in 3 ounces, cooked

2. Beef, pork and poultry

Meat is a good source of zinc. Consider these amounts:

• Beef (bottom sirloin), 3 ounces: 3.8 mg
• Pork (center loin chop), 3 ounces: 1.9 mg
• Turkey breast, 3 ounces: 1.4 mg

3. Legumes

For plant-based eaters, legumes are an excellent source of zinc and other nutrients. Legumes include:

• Beans
• Peas
• Peanuts
• Lenses
• Soy foods, like edamame, tofu, and tempeh

Half a cup of boiled lentils provides about 2 mg of zinc. Half a cup of extra firm tofu provides 2 mg of zinc.

Legumes also contain compounds called phytateswhich can interfere with zinc absorption. While there’s a lot of hype around these so-called antinutrients, poor absorption is only a problem when you eat raw legumes, which most people don’t do.

To help increase the bioavailability of the zinc in these foods, all you have to do is soak and cook them, sprout them, or ferment them, which is usually how they’re prepared anyway.

If you’re not used to preparing legumes for your meals, start simple. Use lentils or tempeh to replace ground beef in tacos or stews. Try crumbled tofu with vegetables to make a tasty breakfast scramble. Add beans and peas to soups and pasta dishes.

4. Dairy and soy milk

You can find zinc in dairy products like cow’s milk and cheese. For example, in a 1-ounce slice of cheddar cheese, you’ll get 1 mg of zinc. There is also 1 mg of zinc in a 240 millimeter (ml) serving, or about 1 cup, of cow’s milk.

If you don’t consume dairy, plant-based alternatives, like soy milk, can also be a source of zinc. For example, 1 cup of original organic soy milk provides 10% of the daily zinc requirement.

Zinc is not always listed on the nutrition label of foods. To get the most out of plant-based dairy alternatives, choose those made from legumes, like soy.

Use dairy or legume-based dairy products in pancake and muffin batter, to supplement your morning cereal, in your coffee, as a base for soups and sauces, or as a stand-alone drink.

5. Nuts and seeds

Nuts and seeds are easy ways to add zinc to your diet. Just three tablespoons of hemp seeds provide between 30 and 40 percent of the daily zinc needs of men and women, respectively.

Other nuts and seeds to consider:

• Almonds, 1/4 cup: 1.1 mg
• Sunflower seeds, 1/4 cup: 1.8 mg
• Pumpkin or squash seeds, 1/4 cup: 2.3 mg

Enjoy nuts and seeds as part of a homemade snack with trail mix to go when you need an afternoon pick-me-up. Mix them into your oatmeal or yogurt, or enjoy a handful with fruit. You can even mix them with nut or seed butter to spread on toast or serve with apple slices.

6. Dark chocolate

If you like something sweet, you will be happy to hear this dark chocolate at 70% to 80% cocoa is also a source of zinc. A 3.5-ounce bar of dark chocolate contains about 3.3 mg of zinc.

Mix dark chocolate chunks into homemade trail mix, stir into oatmeal for breakfast, or enjoy as a midday treat.

7. Whole grains

Whole grains contain zinc. Consider:

• Oatmeal: 1.51 mg in 1 cup, cooked
• Brown rice: 0.7 mg in 1/2 cup, cooked
• Whole wheat bread: 0.6 mg in 1 slice

Choose whole grains over refined white grains to get the greatest nutritional benefit, including fiber, per serving. Although whole grains also contain phytates, research shows that the benefits of consuming them far outweigh the harms.

Try whole grains as a base for protein bowls, stir-fries or breakfast dishes. You can even mix them into cold leafy green salads and use them in the batter for homemade veggie burgers.

8. Fruits and vegetables are lesser sources

Of all the food sources of zinc, fruits and vegetables are not at the top of the list. Plant foods are excellent sources of other nutrients, such as fiber, antioxidants, and specific vitamins and minerals, which have been linked to optimal health. A limited amount of zinc is therefore no reason to ignore them.

However, certain fruits and vegetables provide zinc to your diet. Especially if you don’t eat meat or fish, a variety of plant foods can provide small amounts of zinc that add up.

The best product choices when looking for zinc are:

• Potatoes
• But
• Passion fruit
• Sweet potatoes
• Leafy vegetables
• Grapefruit
• Kiwi

To include sources of zinc in fruits and vegetables, try making potato soup, enjoying sautéed greens with garlic or a green salad, serving with grapefruit for breakfast, or adding kiwi to your lunch.

What if eating foods rich in zinc wasn’t enough?

If you are concerned about your zinc intake, talk to a healthcare professional or registered dietitian who can help you review your diet. If necessary, a healthcare professional may ask to assess your plasma zinc concentration and diagnose a deficiency.

Involved in hundreds of enzymatic processes throughout your body, zinc is crucial in wound healing, cell signaling and division, DNA and protein synthesis, and immune function. Additionally, zinc is crucial for the sense of taste and supporting fetal growth and development during pregnancy.

Since zinc is involved in processes like immune function, wound healing, and your senses, potential symptoms of zinc deficiency may include:

• Wounds that don’t heal as well or as quickly as usual
• Unexplainable weight loss
• Reduced ability to concentrate or be alert
• Diarrhea
• Disrupted ability to smell or taste things
• Loss of appetite
• Illnesses that last longer than normal

Zinc supplements

If you do not regularly consume sources of zinc in your diet, taking a zinc supplement may be warranted.

However, zinc is not recommended as a long-term supplement because it may interfere with the absorption of copper and iron, potentially leading to a deficiency of these nutrients. Using zinc nasal sprays may also cause a temporary loss of smell.

Additionally, large doses of zinc can cause diarrhea, vomiting, and abdominal cramps within a few hours, so ingesting more than the RDA is not recommended.

Instead, supplement temporarily with zinc when you feel you need additional immune support. Starting a zinc supplement within 24 hours of the first symptoms of the disease can help reduce its severity and longevity.