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8 Foods Rich in Zinc

8 Foods Rich in Zinc
Puritan's Pride
Writer and expert1 year ago
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Zinc is an essential nutrient that is responsible for a variety of functions in our body – yet our bodies can’t produce this essential nutrient by itself.

To avoid any symptoms of zinc deficiency and to maintain a healthy lifestyle, it's recommended to support your zinc levels through your diet or by taking zinc supplements. To help you get started, we’ve listed eight foods rich in zinc to add to your diet and boost your zinc intake.

What is Zinc?

Zinc is an essential trace mineral that has multiple benefits for your health and wellbeing, from your immune system and metabolism to DNA formation and healthy cell growth and division.* Consuming a healthy, balanced diet that includes plenty of foods rich in zinc will help to ensure your body is getting enough zinc.

How Much Zinc Do I Need?

The NHS recommends the amount of zinc you need is about:

  • 9.5mg a day for men (aged 19 and above)
  • 7mg a day for women (aged 19 and above)

You should be able to get adequate amounts of zinc through your diet alone, but some people may wish to take zinc supplements.

Shop Zinc Supplements

What Foods Contain Zinc?

Ensure you’re getting the recommended amount of zinc per day by incorporating more foods rich in zinc in your diet. We’ve put together our favourite top eight zinc-rich foods for you to incorporate into your daily recipes to help boost your zinc levels and support your immune system.*

8 Foods Rich in Zinc

1) Meat

Red meats, such as lamb, beef, and pork, are one of the best dietary sources of zinc. Red meat also contains other valuable nutrients, such as amino acids and protein.

2) Seafood (Oysters, Lobster, Shrimp, Crab & Mussels)

For those who don’t eat red meat regularly, seafood is another excellent source of zinc. Oysters are an excellent source of zinc, with one serving of oysters containing more zinc than any other food. Just three ounces of oysters provide a whopping 74 mg of zinc.

If oysters don’t excite your appetite, lobster might. Three ounces of lobster contains 3.4 mg of zinc. Shrimp, mussels, and crab are also good sources of zinc. Another benefit of seafood is that it contains essential fatty acids.

3) Tofu

If you don’t eat meat or seafood, don't worry! For those looking for a vegetarian or vegan source of zinc, tofu is a great plant-based option to add to your recipes. If you’re new to tofu, you can marinate it and pan fry as you would with meat.

4) Fortified Foods

Fortified whole grains, including cereal, quinoa, oats, and whole wheat bread, are also a good source of zinc. Other foods that are sometimes fortified with zinc include fruit juice, broths, and bread. Read the label to know whether your food is fortified with zinc.

5) Dairy Products (Yoghurt, Cheese)

Dairy products, like yoghurt and cheese, can also provide you with a source of zinc. Some low-fat yoghurts can contain up to 15% of the recommended daily allowance of zinc, along with other beneficial nutrients, such as probiotics and calcium.

6) Porridge

Some instant porridge oats will provide you with up to 10% of the RDA of zinc. Plus, you can make your porridge even more nutritious by topping it with fresh fruit and berries.

7) Nuts and Seeds (Cashews, Almonds, Pumpkin Seeds)

Adding a handful of nuts to your breakfast, salads, or as a mid-afternoon snack is a great way to increase your zinc intake. Nuts and seeds, especially cashews, almonds, pumpkin seeds, and pine nuts, are great dietary sources of zinc.

8) Fruit and Berries

Certain fruits and berries are a wonderful plant-based source of zinc and can be added to a wide variety of recipes or consumed on their own, including blackberries, raspberries, blueberries, avocados, peaches, and squash.

Zinc Supplements at Puritan’s Pride

With plenty of foods rich in zinc, you should be able to maintain your zinc levels through diet alone. However, you may wish to support your zinc intake with a zinc supplement or multivitamin that contains zinc.

From zinc gummy supplements to zinc capsules, explore the range of zinc supplements available at Puritan’s Pride below:

Zinc Gummies

These mixed berry-flavour Zinc Gummies deliver 30mg of zinc per serving to help provide you with the essential nutrients needed to support your zinc levels and contribute to the maintenance of normal hair, skin and nails, and normal function of the immune system.*

Chelated Zinc Capsules

Our Chelated Zinc Capsules are another great supplement that can help boost your zinc intake. Containing 50mg of zinc per serving, these zinc supplements have been designed to help support the immune system and work to protect your cells from oxidative stress. Zinc also contributes to normal DNA synthesis, helps to maintain normal vision, and has a role in the process of cell division.*

Shop Zinc Supplements

Learn more about the different types of zinc and discover what zinc supplements are best for you in this article:


8 Best Zinc Supplements for Immune Health

Learn about the different types of zinc and how they can support your immune function.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Puritan's Pride
Writer and expert
View Puritan's Pride's profile