Zinc Rich Foods – Why you Should Include in Your Diet?

Parul Dube

March 7, 2023

Recently, due to the COVID-19 pandemic, people are looking out for natural ways to boost their immunity. Of course, when we talk about immunity, Vitamin C is the first thing that comes to our mind. However, very few know that zinc-rich foods are equally essential for our immunity and play a significant role in keeping us healthy. 

Zinc is a trace mineral, which means that our body requires it in tiny amounts. Zinc is necessary for the activity of over 300 enzymes, protein synthesis, wound healing, cell growth, and a healthy immune system. Unfortunately, our body cannot synthesise zinc, and we need to consume zinc-rich foods regularly in small amounts for proper growth and functioning.

Zinc deficiency is prevalent and leads to a weak immune system. Therefore, it is essential to consume zinc-rich foods to supply our bodies with adequate zinc minerals. Zinc-rich foods are readily available, and there are various options for both vegetarians and non-vegetarian people. Consume zinc-rich foods at least two to three times a day to achieve optimal zinc levels in your body.

Here is everything that you need to know about zinc-rich foods and their benefits: 

  • Women – According to NIH, the daily consumption allowance of zinc for women is 8 mg.
  • Pregnant Women – Pregnant women need more zinc for the proper growth and development of the foetus. Therefore, the daily recommended dose of zinc for pregnant women is 11 mg.
  • Breastfeeding Women – For breastfeeding women, it is 12 mg.
  • Men – The daily allowance of zinc for men is 11 mg.

Health Benefits of Zinc Rich Foods

1. Zinc Improves Immune System 

Zinc activates the cells called T- lymphocytes in our body that are important for proper immune function. These cells help in protecting the body from infections and also to fight cancer. An inadequate amount of zinc in the body can weaken these immune cells.

As a result, people deficient in zinc suffer from low immunity and are more susceptible to falling sick, recurrent infections, skin conditions, and other chronic diseases.

2. Zinc Boost Eye Health 

Zinc activates Vitamin A, which is essential for good eye health. It helps the transfer of Vitamin A from liver to the retina and also produces Melanin that protects eyes from UV rays.  Zinc can reduce inflammation and oxidation and improve eye vision.

A study on Zinc by the American Optometric Association explains the role of zinc supplements in preventing AMD (Age-related macular degeneration). Zinc-rich foods can significantly improve your overall eye health. 

3. Zinc Promotes Wound Healing 

An adequate amount of zinc in the body helps to fasten the process of healing. For example, it helps treat infections and heals the wounded skin.

This trace metal helps in formation of platelet cells and haemostasis, cell proliferation and reduces inflammation. Conversely, low levels of zinc in the body lead to a delay in wound healing and deficiency of zinc can cause skin lesions, growth retardation, etc.  

4. Zinc Promotes Skin Health 

Zinc has anti-inflammatory properties that help treat various skin conditions, like acne and skin infections. It also protects skin from UV rays of the sun, treats melasma and rosacea. This is the reason for the popularity of Zinc based sunscreens in the market.

A study discusses the benefit of Oral intake of zinc-rich foods daily to get rid of acne naturally.

5. Zinc Promotes Muscle Growth and Repair 

Zinc promotes cell growth and maintains muscle health. It also helps release the growth hormone, testosterone, and encourages muscle mass building and fastens muscle repair. The daily recommended intake for zinc should be limited.

Dieticians suggest a total 11 milligrams of zinc for men and 8 milligrams for women. The best natural source of Zinc can be found in whole grain products, eggs, black-eyed peas etc.

7. Zinc Aids in Nutrient Absorption 

Zinc helps in protein synthesis. It also helps to break down carbohydrates from the food and release energy. People with a low level of energy and fatigue usually have low levels of zinc in their bodies.

Zinc rich foods for you to include in your diet

Here are some of the richest sources of zinc for both vegetarians and non-vegetarians.

1. Lamb

100 g of Lamb contains 4.8 g of zinc. It is the best source of zinc for non-vegetarian people. Besides zinc, lamb also contains other essential nutrients like Vitamin B12, selenium, iron, phosphorous, protein, and niacin.

2. Pumpkin Seeds 

Pumpkin seeds - Zinc rich foods

1 cup of pumpkin seeds contains 6.6 mg of zinc. They are a great source of fibre and plant-based protein. Eat a tsp or two pumpkin seeds every day to fulfil your daily zinc requirement.

3. Chickpeas 

1 cup of chickpeas contains 2.5 mg of zinc. If you are a vegetarian, then chickpeas are the best source of zinc for you. They are also high in fibre and protein.

4. Lentils 


1 cup of lentils contains 2.5 mg of zinc. Lentils are also rich in polyphenol and micronutrients. They are also an excellent source of plant-based protein.

5. Hemp Seeds 

2 Tbsp of hemp seeds contain 5 mg of zinc. Hemp seeds are an excellent source of omega-3 and omega-6 fatty acids along with zinc. They are also good for your heart health.

6. Chicken 

chicken - zinc rich foods

100 grams of chicken contains 1 mg of zinc. Non-vegetarians can choose from a wide variety of zinc-rich foods. Chicken is not only high in zinc but is also a good source of vitamin B6, vitamin B12, and lean protein. 

7. Oysters 

100 g of Oysters contain 16 g of Zinc. Oysters have the highest amount of zinc. If you want to increase your zinc levels, then you should include oysters in your diet.

8. Cashews 


2 Tbsp of cashews contains 1.6 mg of zinc. Cashews are great to munch on and fulfil your daily requirement of zinc. Along with zinc, cashews are rich in vitamin A, vitamin K, copper, folate, protein, and healthy unsaturated fats.

9. Yoghurt 

1 cup of yoghurt contains 1.4 mg of zinc. Yoghurt is a probiotic food that promotes good bacteria for a healthy gut. It is a good source of zinc and supports healthy digestion, boosts immunity, improves gut health and cardiovascular health. 

10. Mushrooms 

mushrooms - zinc rich foods

1 cup of mushrooms contains 1.4 mg of zinc. Mushrooms are an excellent vegetarian source of zinc. In addition, they have anti-inflammatory properties and help to boost immunity.

11. Spinach 

1 cup of spinach contains 1.4 mg of zinc. Spinach is a superfood and an excellent source of zinc. It also helps to keep heart diseases, obesity, diabetes, and other minor infections at bay.

12. Ricotta Cheese 

ricotta cheese

1 cup of ricotta cheese contains 1.4 mg of zinc. It includes a good amount of fatty acids and micronutrients along with zinc. Ricotta is a fresh cheese and the healthiest cheese option for every cheese lover.

13. Avocado 

1 avocado contains 1.3 mg of zinc.

Avocado is the healthiest food that one could ever have. It is full of essential nutrients like zinc.

14. Almonds 


2 Tbsp of almonds contains 0.9 mg of zinc. Have a handful of almonds for your daily dose of zinc. Almonds are full of nutrients and are great for your overall health.

Signs of Zinc Deficiency

People with digestive disorders do not absorb zinc well, leading to zinc deficiency in their bodies. Some signs of zinc deficiency are:

  • Poor appetite
  • Diarrhoea
  • Loss of taste or smell
  • Hair loss
  • Depressed mood
  • Delayed wound healing
  • Decreased immunity
  • Skin infections
  • Stunted growth
  • Loss of libido
  • Weight loss
  • Mental and physical lethargy

Zinc Supplements

Like every other nutrient, zinc is also available as a supplement in the form of pills and tablets. Various zinc-rich foods can fulfil your daily requirement of zinc quickly. If you think your diet lacks the required amount of zinc, then you can take zinc supplements. However, do not take zinc or any other supplements without consulting a healthcare expert.

If you take excess zinc supplements without any guidance, it can interfere with iron and copper absorption in your body. A high intake of zinc can cause serious health issues, including vomiting and nausea. Visit a doctor to get you tested for zinc deficiency. 


Zinc is an important mineral that is essential for maintaining proper health. Therefore, it is imperative to include zinc-rich foods in your diet to sustain appropriate zinc levels in the body. It is pretty easy for non-vegetarians to fulfil their zinc requirement since animal products contain high amounts of zinc. However, if you are a vegetarian or a vegan, increase your intake of zinc-rich foods to avoid the risk of zinc deficiency.

Pregnant and lactating women should specifically include a lot of zinc-rich food in their diet for the proper growth and development of the baby. If you feel your diet lacks zinc-rich food, you can go for supplements but only under the guidance of a doctor. Too much of anything is harmful, so make sure you eat a well-balanced diet rich in essential nutrients and that which does not contain anything in excess or deficit.

Frequently Asked Questions (FAQs)

Q. Which vegetables are rich in zinc?

A. Many vegetables like mushrooms, spinach, broccoli, garlic, and kale are rich in zinc and other essential nutrients.

Q. How essential is zinc for our body?

A. Zinc is an essential nutrient that our body requires for its proper functioning. It boosts our immune system and improves our metabolism. It also aids in wound healing, improves eye health, skin health, etc.

Q. Does ginger contain zinc?

A. Yes, ginger contains a good amount of zinc and other nutrients like manganese, copper, and selenium.

Q. What should we not take along with zinc supplements?

A. if you are taking zinc supplements, do not take copper, iron, or phosphorous supplements simultaneously.

Q. Do eggs contain zinc?

A. Hard-boiled eggs are an excellent source of zinc and are rich in high-quality protein, calcium, and vitamin B.

Q. Which foods are high in zinc?

A. Foods like mushroom, spinach, hemp seeds, chicken, lamb, pumpkin seeds, chickpea, lentils and yogurt are high in zinc. 

Q. Which fruit contains more zinc?

A. vocados, Blackberries, Raspberries, Pomegranate and Cantaloupe are some of the zinc-rich fruits. 

Q. What are the benefits of zinc?

A. Zinc is needed for proper growth of the body and to keep yourself fit. It helps in boosting the immune system, improving metabolism, healing wounds, promoting skin health, repairing muscles, etc. 

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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18 responses to “Zinc Rich Foods – Why you Should Include in Your Diet?”

    • Hello Hema, A well- balanced diet can fulfil the requirement of zinc in the body. However, if you are talking of zinc supplements, the recommended quantity of zinc that a woman can take daily is 8 mg.

    • Hello Rakshith, Peanut butter is one of the most loved and healthy breakfast foods. 1 tablespoon of peanut butter contains about 0.44 mg of zinc.

    • Hello Jeeva, As a superfood with tons of nutrients and vitamins, a whole egg comprises 1.29 mg of zinc. Thus, it adds significant amount of Zinc to the diet.

    • Hello jayanth, Low zinc levels can cause immune system problems, loss of appetite, hair loss and even cause sore eyes.

    • Hello Sanjay, The primary cause of low zinc levels is a poor diet, poor absorption or even chronic conditions.

    • Hello Sushma, Yes, pineapple has traces of zinc along with other vitamins and minerals. However, it doesn’t add to nutritional value.

    • Hello Sumanth, Zinc is an essential nutrient for the body. The best way to ensure you have the right amount of zinc is to include zinc-rich foods in your diet. Animal products, vegetables & fruits and nuts are good sources of zinc.

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