6 Foods High in Zinc and Why You Need To Eat Them

Eating foods high in zinc is another way to maintain a healthy body. Zinc helps fight off infection and recover from wounds.

It's also essential for the formation of proteins and DNA. You can get zinc from oysters, red meat, legumes (chickpeas and beans), mushrooms, nuts and seeds (eg almonds), and seafood (like crab).

Here's why these foods high in zinc are so good for you:

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Top Foods High In Zinc to Include In Your Daily Diet

Here are six of them:

1) Oyster

Oysters can be eaten raw or cooked. (Image via Unsplash/Bruce Chapman)

Oysters are a good source of zinc, which is beneficial for the immune system. Oysters also contain protein and iron.

Oyster shells contain calcium carbonate to help form the hard structure of teeth and bones. For that reason, it's important to eat oysters with a toothpick so you don't swallow too much shell along with the meat.

Oysters can be eaten raw or cooked (steamed, fried, baked). As they're so high in cholesterol and sodium, it's recommended that you avoid eating them every day if possible. However, one serving every few months will not hurt your health as long as you're healthy overall.

2) Red meat

Fod high in zinc are foods that usually include red meat.(Image via Unsplash/Sven Brandsma)

Healthy foods high in zinc are foods that usually include red meat. Red meat contains zinc; however, it can contain cholesterol, saturated fat, and chemicals that you shouldn’t consume too much of if you’re eating healthy. Processed meats like anti-scalp are known to cause cardiovascular disease.

3) Legume (Chickpea and Bean)

Legumes are high in zinc and iron, but they also contain phytates. These antinutrients inhibit the absorption of zinc and other minerals, which means zinc from legumes isn’t as well absorbed as zinc from animal products.

Nevertheless, legumes can be an important source of zinc for people who're following a vegan or vegetarian diet. They also pack a lot of protein and fiber, making them great additions to soups, stews, and salads.

4) Whole grain

A diet high in whole grains has been linked to a longer life. (Image via Unsplash/Wesual Click)

Foods high in zinc are: whole grains like quinoa, wheat, rice, and oats. These are heart-healthy whole grains that provide vitamins B6 and B9. They also contain some iron, magnesium, and zinc. Whole grains contain more phytates than refined grains, but they’re a healthier choice.

A diet high in whole grains has been linked to a longer life and many other benefits, including a reduced chance of type 2 diabetes, heart disease, and obesity.

5) Nut and Seed

Foods high in zinc include nuts like pine nuts, cashews and almonds. (Image via Unsplash/Peter F)

Foods high in zinc include nuts like pine nuts, cashews, and almonds. Peanuts and other legumes are also good sources of zinc. Nuts contain fiber and other healthful ingredients.

Here's how much zinc is in nuts and seeds:

• Almonds: 1 ounce (28 grams) contains 1.9 milligrams
• Sunflower seeds: 1 ounce contains 3 milligrams

Pumpkin seeds: 1 ounce contains 2.7 milligrams

(Note that all amounts are based on one serving size.) If you're counting calories or carbs, note that the majority of these nuts and seeds pack a lot of calories into each serving; sunflower seeds with shells have about 570 calories per ounce.

A teaspoonful is usually enough to get your daily dose of zinc from these foods without overdoing it on fat or carbs.

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If you want to stay healthy, it's important to make sure to get enough zinc in your diet

Zinc is a mineral that's key to the body's growth and development. It's also important for wound healing, immune function, and protein synthesis.

You can find it in foods like red meat, poultry, fish, beans and other legumes, nuts, whole grains like oats or brown rice (and their products like oatmeal), wheat germ oil or wheat bran cereal.

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It can be difficult to get enough of these minerals, but there are some simple ways to make sure that you're getting enough zinc in your diet.

First and foremost, make sure that all meals contain legumes (chickpeas/beans) and seafood. These foods are great sources of zinc as well as other nutrients like protein and iron, which help keep the immune system strong.