7 Zinc-rich Foods you Should be Eating: Know the benefits

Updated at: Sep 12, 2018
7 Zinc-rich Foods you Should be Eating: Know the benefits

Zinc is a necessary nutrient required to maintain your immune system. Get familiar with the foods that have the highest amounts of naturally-occurring zinc.

 Onlymyhealth Staff Writer
Exercise & FitnessWritten by: Onlymyhealth Staff WriterPublished at: Sep 12, 2018

Zinc is a necessary nutrient for the synthesis of proteins and nucleic acids (a component of DNA) in the body. It has a pivotal role to play in the normal growth and functioning of the reproductive system. It is also necessary for a healthy immune system. Lack of zinc in diet can lead to many medical problems, including impaired growth, skin problems, hair loss and infections. It metabolizes nutrients, maintains your immune system and grows and repairs body tissues. Zinc is naturally found in many different foods. Here is a list of food item rich in zinc.


Zinc is naturally found in egg yolks and the concentration of zinc is higher in it than what is found in most foods. A breakfast consisting eggs not only gives your day a head-start but also boosts zinc levels.

Wheat Germ

Wheat germ or sprouted wheat makes an excellent food option for a healthy diet. Wheat germ is a nutrient-rich food, containing B vitamins, phosphorus, zinc, iron, selenium and potassium.


Fortified cereals are known to be the best option for receiving the daily requirement of vitamins and minerals. Bran, whole grain and multigrain cereals are loaded with zinc and phytates which bind with the zinc to aid absorption of nutrients.

Also read: 9 amazing health benefits of eggs


Garlic (Allium sativum) is a herb widely used for flavouring purposes in cooking, and in medicine for years. It is also known for having moderate levels of naturally occurring zinc. Besides zinc, garlic has high levels of manganese, vitamin B6, vitamin C and selenium.


If you eat meat at least twice one week, your likelihood of zinc deficiency will be quite less. Meat foods are one of the best foods for zinc. Beef, lamb, pork, chicken and turkey are meats that have the highest concentration of zinc. However, you need to exercise while consuming it because of its high level of cholesterol and fat.

Pumpkin Seeds

Most of us throw away pumpkin seeds. These seeds are an excellent source of zinc, a 100 gram serving of pumpkin seeds can fulfill the daily requirement of the mineral. To obtain the maximum amount of zinc, eat them raw.

Also read: What is healthy eating

Sesame Seeds

Sesame seeds are acknowledged as healthy, low glycemic foods. These are rich in many minerals, including zinc. You can use sesame seed flour instead of wheat flour in baked goods or bread to incorporate sesame seeds in your diet.

The aforementioned are some foods that possess the highest amount of naturally-occurring zinc and are a great addition to any diet.


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