9 Zinc-Rich Foods That Make It Easy to Get Your Daily Dose
It’s simple to meet the required amount—no supplements needed.
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Zinc is like the “middle child” of the mineral world. It doesn’t receive all that much attention, but it has its hands in everything. “Zinc is an important micronutrient that is involved in immune function, cell growth and division, DNA production, metabolism, and wound healing,” says Liz Shaw M.S. R.D.N. C.P.T., author of Instant Pot for Dummies. Because of its role in the growth and multiplication of cells, zinc plays a part in crucial growth periods like childhood and pregnancy.
But zinc is most commonly known for its ability to ease the common cold. Although zinc won’t prevent you from catching a cold, there is some research to suggest that it might decrease the duration of a cold. Runners who are in the throes of heavy endurance training, such as marathoners or ultra-marathoners, may have a compromised immune system (due to stress, lack of sleep, etc.), making them more susceptible to viruses and infections. Zinc won’t ward off illness entirely, but it might get you back on your feet faster.
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Plus, it may prevent your usual run from turning into a sprint to the bathroom. “Since zinc is involved in digestion it might prevent GI issues that would impede performance,” says Shaw. Research suggests that a zinc deficiency may impair many metabolic functions, according to a paper published in The Journal of Nutrition.
The good news is that zinc is prevalent in a variety of animal and plant-based foods, so it’s fairly easy to meet your needs through food sources. (The recommended daily intake for zinc is 8 milligrams (mg) per day for females and 11 mg per day for males.) Below are nine foods you can add to your diet that contain the mineral.
Chuck Roast
Zinc per serving: 5 mg in 3 ounces
Eat it: Chuck roast becomes moist and tender when cooked for a long period of time, which is why it’s primarily used in hearty stews and pot roasts.
Good to know: This shoulder cut of beef serves up about 50 percent of your daily zinc. Try preparing it in a slow cooker or pressure cooker for the most tender results.
Chickpeas
Zinc per serving: 1 mg per 1/2 cup
Eat it: “My favorite way to eat chickpeas is to buy a bag of dry beans and prepare them from scratch in my Instant Pot,” says Shaw. “Then either add them to my avocado toast for more protein or mash them to make a hummus,” she adds.
Good to know: Canned chickpeas are just as good—just rinse them with water to remove any excess salt.
Cashews
Zinc per serving: 1.6 mg per 1 ounce
Eat it: Cashews can be transformed into a “cream” sauce for vegan dishes. To try it at home, soak 1 cup of raw cashews in water overnight. Discard the water in the morning, add 1/2 cup of fresh water to the cashews, and puree in a food processor or blender until creamy and smooth.
Good to know: Like most nuts, cashews supply healthy fats and some protein to the diet. They are also a good source of zinc. Cashews are a filling snack, and they also add crunch to stir fries and grain dishes.
Greek Yogurt
Zinc per serving: 1.47mg per 1 cup
Eat it: Incorporate Greek yogurt into your postrun recovery smoothie to give your muscles much needed protein and carbs. Or simply top with fresh fruit for a healthy and satisfying breakfast.
Good to know: Greek yogurt is known for its calcium, protein, and creamy taste. Opt for plain to avoid added sugars.
Crab
Zinc per serving: 5 mg in 3 ounces
Eat it: Although it might not be on your weekly grocery list, a serving of crab has about half the daily value of zinc. Make your own crab cakes at home with bread crumbs, eggs, and spices, or add crab meat to a pasta dish with lemon and olive oil.
Good to know: Cooking live crab may be overwhelming, so opt for canned or frozen, or buy the meat from the fish section.
Pumpkin Seeds
Zinc per serving: 2.13 mg per 1 ounce
Eat it: Like nuts, pumpkin seeds are rich in protein and omega-3 fatty acids. A 1-ounce serving has a whopping 9 grams of protein, which makes it a filling and nutritious snack. Shaw recommends adding pumpkin seeds to salads or oatmeal for texture. Bring out the flavor by roasting them.
Good to know: Store them in the fridge to prevent the natural oils in them from going rancid.
Oysters
Zinc per serving: 33 mg in 3 ounces
Eat it: A small serving of oysters is a zinc powerhouse, with 300 percent the daily value. Oysters are traditionally eaten raw with a squeeze of lemon juice and cocktail sauce.
Good to know: If you’re nervous about preparing them at home, ask the fishmonger at the supermarket for the highest quality oysters and how to shuck them. Or buy them pre-shucked and throw them into a fish stew.
Hemp Seeds
Zinc per serving: 2 mg per 2 tablespoons
Eat it: They have a soft and almost buttery texture with a slight crunch, and they taste great in salads, smoothies, and oatmeal.
Good to know: The seeds of the hemp plant pack in nearly 20 percent of your daily zinc, 10 grams of protein, healthy fats, magnesium, Vitamin E, and fiber.
Lentils
Zinc per serving: 1.1 mg per 1/2 cup cooked
Eat it: Lentils not only serve up zinc, but they are also rich in plant-based protein and fiber. Lentils are a versatile pantry staple that can be used in burgers, tacos, grain bowls, and meatless “meatballs”.
Good to know: The same 1/2 cup serving that is a good source of zinc also has 9 grams of protein and 30 percent of your daily fiber, two nutrients that contribute to feelings of fullness.
Natalie Rizzo, MS, RD is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice. She developed a love for cooking, nutrition and fitness as an adult, which prompted a career change from advertising to nutrition. She spends most of her spare time running along the NYC waterfront and creating (and photographing) healthy and tasty recipes.
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