Zinc is a crucial mineral that our body needs. Although we need it in small amounts, this trace mineral is crucial for approximately 100 enzymes to perform vital chemical reactions.

Zinc helps our body grow cells, create DNA, heal damaged tissue, support a healthy immune system, and build proteins.

Zinc is mainly present in food sources like poultry, meat, and seafood. In this blog, we have picked ten Zinc-rich foods that you should incorporate into your diet.


Many of us know oatmeal as a healthy breakfast option. But only a few people are aware of the fact that it’s a good source of zinc as well. Oats are loaded with minerals, vitamins, and antioxidant plant compounds.

Oats contain soluble fiber beta-glucan, which significantly reduces cholesterol and blood sugar levels.

The fiber content in oatmeal is also ideal for fat reduction since fiber binds your stomach and gives you a feeling of contentment, leaving no room for binge eating. 

Another reason why oats are a preferred breakfast is their versatility. There are thousands of quick and easy oatmeal recipes on the internet for your next calorie deficit phase. 


Legumes, nuts, and beans contain a good amount of zinc and other vital nutrients that are crucial for our bodies. 

Chickpeas are your go-to solution to increase zinc intake without incorporating nonvegetarian options into your menu. A hundred grams of chickpeas contain 1.5 mg of zinc.

Chickpeas are also high in protein, fiber, iron, zinc, potassium, manganese, and vitamin B6.

Both canned and dried chickpeas have a low glycemic index and glycemic load and contain amylose that digests slowly. These help in the prevention of sudden blood sugar and insulin level surges.

Pumpkin seeds

Pumpkin seeds are packed with valuable nutrients. Eating only a small amount of it can provide you with a load of healthy fats, zinc, and magnesium.

Pumpkin seeds are often associated with improved heart health, prostate health, and protection against certain cancers.

These seeds also contain antioxidants such as carotenoids and vitamin E. They have a high magnesium content, which is important for the maintenance of blood sugar and blood pressure levels, and bone and heart health.


Nuts are often a healthy alternative to random junk snacking, as they contain many essential nutrients. Cashews are no different. They contain various nutrients like protein, fiber, copper, magnesium, zinc, iron, and vitamin B6.

These nuts are also associated with benefits like a healthier heart, weight loss, and improved blood sugar control.

Cashews are rich in unsaturated fat, low in sugar, and a great source of fiber. These nuts are an easy way to increase your zinc intake. 

They are tasty, easy to carry, and you can munch on them throughout the day.


Eggs are often called ‘complete protein,’ as they contain all nine essential amino acids. Since our bodies can’t produce any of them on their own, we should try to incorporate them into our diet.

Besides the other nutrients, eggs contain a moderate amount of zinc, about 5% of the recommended daily intake for an average adult. 

Eggs are one of those rare foods that are loaded with nutrients. They are rightfully called superfoods, and they can help you start your day with a fresh and healthy body and a rejuvenated mind. 


Although mushrooms are just edible fungus and don’t possess the high-nutritious value of most vegetables, they aren’t completely useless. They contain several important nutrients like protein, iron, magnesium, potassium, zinc, copper, vitamin C, and vitamin D.

Mushrooms are a good start if you want to incorporate zinc into your diet. Shiitake mushrooms are perfect for you, as each cup of these contains 2 mg of zinc, 22% of the Daily Value. 

It also contains antioxidants that help our bodies eliminate free radicals. If too many free radicals get collected in the body, it can result in oxidative stress.

The nutrition content of mushrooms is vital for our bodies. Known for their meaty texture, mushrooms are also considered a delicious alternative to meat.


One of the best Zinc-rich foods, lentils are an affordable way of getting a variety of essential nutrients. These are rich in magnesium, potassium, B vitamins, and zinc.

Lentils are also a rich source of plant-based protein and iron, making them the perfect alternative to meat. They come in a large variety, often recognized by their colors, mainly green, yellow, red, black, or brown.

Lentils also contain polyphenols that may help reduce the risk factors of several heart diseases. Lentils are also a part of the staple diet in countries like India and are easily available. 


Our mothers always tell us that milk is great for our bones due to its calcium content, but did you know that it also contains zinc in considerable amounts?

Milk comprises 18 out of the 22 essential nutrients like minerals, vitamins, antioxidants, and probiotics. It also provides us with vitamin B12, vitamin D, potassium, and magnesium.

It is often advised that one should always try to get grass-fed A2 cow milk to get all the benefits associated with the consumption of milk. 

It’s easy to incorporate milk into your diet; you can add it to your breakfast cereal, drink a cup before bed, or get your favorite cappuccino from Starbucks. 


If you are a regular gym-goer, your trainer must have instructed you to include chicken in your diet. The reason behind this is that chicken is a good source of lean protein, which helps in muscle growth and development.

It’s also a reliable source of zinc, as 85 grams of chicken contains 2.4 mg of zinc (about 23% of DV).

You can find chicken in almost every cuisine, and it’s easily available at restaurants, too. 

However, we’d recommend preparing chicken for your meals at home, as you can decide exactly what goes into it in terms of seasonings and favors. There are thousands of quick and easy recipes on the internet that’ll help you find your favorite go-to chicken snack. 

Dark Chocolate

Yes, you read it right! Dark chocolate is extremely beneficial for our health. However, don’t get your hopes up; we aren’t talking about your beloved sugar chocolate bars like Snickers or Toblerone. 

We’re referring to dark chocolate made from 100% pure cacao powder. 

Dark chocolate is a rich source of fiber, iron, magnesium, copper, zinc, and manganese, which are all excellent sources of antioxidants.

Studies have shown that dark chocolate can significantly lower the risk of heart disease and improve your heart health. They also trigger dopamine in our brains, instantly making us feel better. However, too much dark chocolate can skyrocket your caffeine levels, so it’s a thin line to walk. 

So, make sure to grab a bar of dark chocolate every once in a while at the supermarket. 

In the end

In today’s blog, we’ve discussed how crucial zinc is for our body and food items rich in its content.

Not just zinc, but these healthy superfoods are also rich in other vital nutrients crucial for our health and well-being. Now that we’ve shared with you the top 10 Zinc-rich foods, we hope you try more of these into your daily diet.

If maintaining your health is your priority, make sure you check out our Health & Wellness section!