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14 Zinc Rich Food Which Boost Your Immunization Power

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The body needs vitamins, minerals and nutrients. With the presence of all these, the body is able to function properly and your body is able to fight with diseases. People who are deficient have to take vitamins or mineral supplements. Both vitamins and minerals are essential for healthy living. Lack of one of these can also lead to several health problems. Zinc like iron and calcium is also essential for the body. You can complete the amount of zinc by consuming some food. But some people do not know which food contains sufficient quantities of zinc. So, in this article we will tell you about food that are rich in zinc.

Zinc is an essential fortified trace mineral. This is a secret immune booster. Taking it adequately benefits the immunity, eyes, bones and brain.

In addition, it plays an important to improve hormonal systems or imbalance, wound healing, synthesizing proteins and many other bodily functions.

How Much Zinc The Body Needs?

  • According to the National Institutes of Health (NIH), men over 14 years of age should consume 11 mg of zinc every day (1)and women above 14 years of age should consume 8 mg of zinc every day.
  • Pregnant women should consume 11 mg of zinc every day.
  • Breastfeeding women should consume 12 mg of zinc every day.

However, there are no clinical tests are available to check the zinc deficiency in the body. But it can be guessed on the basis of some symptoms. Zinc deficiency in the body may cause the following problems, such as;(2)

  • Diarrhea.
  • Hair loss.
  • Impotence.
  • Non-development of the body parts (poor growth).
  • Loss of appetite.
  • Influence of taste and smell (affected taste and smell).
  • Impaired immune response.

According to the data provided by the World Health Organization, one-third of the world’s population does not consume enough zinc. However, our body is not able to store nutrients like proteins and zinc. It is also a reason that people all over the world are suffering from zinc deficiency.

The amount of zinc is easily met with non-veg items. But in vegetarian people it is often found zinc deficiency. Let’s tell you the best source of zinc. Also know about food.

Check out zinc supplements with exciting offer.

List of 14 Zinc Rich Food.

  1. Nuts.
  2. Dairy Products.
  3. Eggs.
  4. Whole Grains.
  5. Pulses.
  6. Pumpkin Seeds.
  7. Non-veg.
  8. Garlic.
  9. Sesame Plant and Seed.
  10. Mushroom.
  11. Oyster.
  12. Linseed.
  13. Spinach.
  14. Dark Chocolate.


The best alternatives for vegetarian people would be to include a handful of nuts in their daily diet. Dry fruits and nuts contain healthy fats, fiber, vitamins, minerals in good quantities. So you can consume walnuts, almonds, cashews, peanuts and other dry fruits.(3)


Cashew nuts are the best option. 1 ounce (28 grams) cashew nuts have 15% zinc. The use of nuts also protects you from many dangerous diseases such as heart disease, cancer and diabetes.

Peanuts are the best source of zinc. It also contains iron, vitamin E, magnesium, potassium, folic acid and fiber. It protects the body from free radicals. At the same time, peanuts also have abundant omega-6 ′ fatty acid, which is responsible for healthy cells and good skin. It is also low in fat as well as in cholesterol.

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Dairy Products.

Dairy products such as milk, cheese, yogurt and paneer are also very healthy option. They contain a large amount of vitamins, minerals and nutrients. Milk is also a good source of zinc and calcium.

Why Dairy Bad For You

Out of all dairy products, milk and cheese have the highest bio-availability of zinc. Zinc present in milk and cheese becomes increasingly absorbed in the body. 100 grams of cheese completes 28 per cent of your daily requirement.


Egg is also a good source of zinc. Consuming an egg every day is good for your entire body.


A large egg contains zinc according to your daily requirement. It also contain 6 grams of protein, 5 grams of healthy fat and all vitamins and minerals.

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Whole Grains.

Wheat breads (whole), cookies and oatmeal are the best source of zinc. Whole grains have more phytates than refined food. They provide plenty of zinc to the body. Apart from zinc it also contain fiber, vitamin B, magnesium, iron, phosphorus, manganese and selenium in a considerable amount.

whole grain
Whole Grain

Oats are also enrich with zinc. Most people prefer to use oats in breakfast. Half bowl of oats contains 1.3 mg of zinc. It also contains fibre, beta-glucan, vitamin B6 and folates. Cholesterol levels can be controlled by its regular intake.


Plant based food like Pulses contains a good amount of zinc. Pulses like peas, beans, moong and rajma can be a good way for you to meet the daily need of zinc.


These are low-calorie food and also contain elements like proteins and fiber.

Read Now: Plant Based Meat-Loaded with Nutrients

Pumpkin Seeds.

Pumpkin seeds are filled with zinc as well as a variety of nutrients. You can consume it as a healthy snack. Pumpkin seeds also contain elements such as magnesium, copper and iron.

Pumpkin Seeds

Regular intake relieves the problems after menopause and also control the cholesterol level in the women.


Non-veg are a good source of zinc. Majority of the people prefer to eat chicken and mutton. Both of them have plenty of zinc. If one consumes red meats like pork, sheep, lamb and beef etc., they are also a good source of zinc. 100 gm of red meat contains approximately 4.8 mg of zinc. It also gives you 20 grams of protein and vitamins.

red meat
Red Meat

However, intake of red meat in large quantities is not good. This can cause several health problems like cancer and heart disease.(4)

Having variety of fish can also help you to meet the supply of zinc in the body. Fish have very low calorie intake so it keeps the body healthy. It also keeps hair and skin shine.


Garlic is also a Zinc rich food. Use of a bud of garlic every day gives the body a number of nutrients such as iodine, iron, potassium, calcium and magnesium with vitamins A, B and C.


It also contain anti-bacterial and anti-fungal properties.

Sesame Plant and Seed.

A large amount of zinc is found in sesame. It also contains a variety of proteins and calcium and carbohydrates etc. Folic acid in sesame seeds is abundant.


It is a source of mono-saturated fatty acids, which reduces bad cholesterol and increases good cholesterol.


Mushrooms are also known as superfood. It contains a lot of minerals in which zinc is also found in good quantities.

Mushroom Zinc Rich Food

At the same time, the mushroom contains useful minerals such as potassium, phosphorus, calcium and all useful proteins that help to protect our body from heart disease and cancer.


It is a very healthy food, as it contains a variety of minerals, of which zinc is common. In addition, vitamin B12, iron, copper and selenium are also abundant.

oyster Zinc Rich Food

But because of the high cholesterol in the oyster, it should be eaten in the right quantity.


These small seeds of brown colour are a repository of nutrition. In addition to omega-3 fatty acids in linseed, zinc is also found in good quantities, which is especially helpful in keeping the body healthy. Also, it contains calcium, iron, vitamin B and E. These seeds are rich in antioxidants.

linseed Zinc Rich Food

Using these leads to the removal of constipation. The intake of these seeds is particularly useful for asthma patients. It also have anti-inflammatory and anti-cancer properties.


It contains vitamins, calcium and iron. Also, the quantity of zinc is high.

spinach Zinc Rich Food

Regular intake is helpful to reduce several diseases and improve health.

Dark Chocolate.

It also contains a high quantity of Zinc. So, it is one of Zinc rich food.

dark chocolate Zinc Rich Food
Dark Chocolate

However, it is only found in the natural form of cocoa or in the dark form of chocolate.

Read Now: Fish Oil – Health Benefits, Dosage and Side Effects

Frequently Asked Questions.

1. Is zinc food safe?

Food enrich with zinc have several health benefits. However, excessive consumption may causes different problems like:

  • Nausea and vomiting.
  • Abdominal cramps.
  • Loss of appetite.
  • Diarrhea.
  • Headaches.
  • Reduce immune function.

2. Why is it important to keep high acid food away from a zinc coated tub?

It is important to keep high acid food away from zinc coated tub as it may cause severe reaction with the zinc salt that may contaminate with the food and can cause severe health problems.

Bottom Line.

Zinc is an essential mineral, so use high zinc food to keep yourself healthy as per your requirement. Prefer to use variety of food along with non-veg, nuts, seeds, legumes and dairy products in your diet.

Apart from these zinc rich food you must regularly practice yoga or other physical exercise or activity to keep the body healthy and fit.

+3 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. Zinc;
  2. Zinc and its importance for human health: An integrative review;
  3. Nuts and Human Health Outcomes: A Systematic Review;




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This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

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