Some of the best sources of zinc in the diet include meat, shellfish, dairy products, cooked legumes, certain nuts and seeds, and plant-based dairy alternatives made from legumes. Certain fruits and vegetables contain some zinc but shouldn't be relied upon as a primary source.
Zinc is an essential mineral crucial for various bodily functions, including immune function, wound healing, and DNA synthesis. While several foods contain zinc, some are particularly rich sources.
Meat like beef, pork, and poultry are excellent sources of zinc, providing highly bioavailable forms of this mineral.
Shellfish, especially oysters, contain high levels of zinc, often exceeding the content found in many other foods.
Dairy products such as milk, cheese, and yogurt also contribute to dietary zinc intake.
These products contain zinc in a form that is easily absorbed by the body.
Cooked legumes like chickpeas, lentils, and beans offer a good amount of zinc.
However, they also contain phytates, compounds that can inhibit zinc absorption.
Soaking, sprouting, or fermenting legumes can reduce phytates and enhance zinc absorption.
Certain nuts and seeds such as pumpkin seeds, cashews, hemp seeds, and almonds contain zinc. These can be a part of a zinc rich diet.
Plant based dairy alternatives made from legumes like soy or pea milk can also contribute to zinc intake, though the levels may vary compared to animal-based sources.
While fruits and vegetables contain some zinc, their levels might not be as high or as readily absorbed due to the presence of compounds like phytates and fiber that can hinder zinc absorption.
Hence, while they add to overall dietary zinc intake, they might not be reliable as primary sources.