Chicken and turkey are good sources of zinc, especially in the dark meat.
Lean beef, pork, and lamb are excellent sources of zinc. Red meat, in particular, contains heme iron, which can enhance zinc absorption.
Seafood like oysters, crab, lobster, and mussels are some of the highest sources of zinc per serving.
Legumes such as beans, lentils, and chickpeas are plant-based sources of zinc. They are especially suitable for vegetarians and vegans.
Pumpkin seeds, hemp seeds, and pine nuts are rich in zinc. These can be consumed as snacks or added to various dishes.
Dairy foods like cheese and yogurt contain zinc. Make sure to choose low-fat or fat-free options for a healthier choice.
Whole grains like wheat, rice, and oats contain zinc. Eating whole-grain bread, cereals, and pasta can contribute to your zinc intake.
Eggs, especially the yolk, provide a moderate amount of zinc along with many other essential nutrients.