Many foods contain zinc, a vital mineral for various bodily functions. The richest sources are animal products, but some plant-based options also offer significant amounts.
Top Zinc Sources:
- Meat: Red meat (beef, lamb, pork), and poultry (chicken, turkey) are excellent sources of zinc. Beef, in particular, contributes a substantial amount to the average US zinc intake due to its widespread consumption. [7, 3]
- Seafood: Fish and seafood, especially oysters, are exceptionally rich in zinc. Oysters are considered the highest zinc source per serving. [3, 7] Other shellfish are also good options. [3]
- Eggs and Dairy: Eggs and dairy products provide smaller but still notable amounts of zinc. [3]
- Plant-Based Sources: While not as concentrated as animal sources, legumes (beans, lentils), nuts, seeds, and whole grains contain zinc. However, the bioavailability (how easily the body absorbs it) of zinc from plant sources can be lower. [3, 10]
Examples of Zinc-Rich Foods:
- Oysters: Unparalleled source of zinc. [7, 3]
- Beef: A common and significant contributor to zinc intake in the US. [7]
- Chicken: A readily available poultry source of zinc. [10]
- Lentils: A good plant-based option. [10]
- Sunflower Seeds: Another plant-based option. [10]
Remember, the body doesn't store zinc, so consistent intake from a varied diet is essential. [10]
