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How to Eat More Foods with Zinc

An essential mineral found in nearly every cell of your body, zinc is an immune-system booster that also plays a key role in muscle, nerve, and brain function.


  • : Never change your diet without first consulting your physician.
  • Step 1: Eat oysters Eat oysters, which are the no. 1 source of zinc. Six oysters contain about 76 milligrams, which is more than 700 percent the recommended daily allowance.
  • TIP: If oysters aren't for you, crab and lobster also contain high amounts of zinc.
  • Step 2: Enjoy red meat Enjoy red meat once or twice a week to boost zinc intake. A 3-ounce serving of beef has nearly 6 milligrams of zinc, more than half the recommended daily allowance of around 10 milligrams for adults.
  • TIP: Chicken and turkey are heart-healthy alternatives that also contain zinc.
  • Step 3: Have a side of beans Have a side of beans with your meal. Baked beans, lima beans, kidney beans, and chickpeas are top sources of zinc.
  • Step 4: Snack on nuts Snack on nuts, like cashews. One serving has more than 10 percent of your daily allowance of zinc. One serving of almonds will give you another 7 percent.
  • Step 5: Eat fortified cereal Eat a bowl of zinc-fortified breakfast cereal, which has one-quarter of the recommended daily allowance. Top it off with zinc-rich milk for an extra mineral boost.
  • FACT: Zinc is known as "the great protector," for its use in protecting, or galvanizing other metals.

You Will Need

  • Oysters
  • Red meat
  • Beans
  • Cashews
  • Almonds
  • Zinc-fortified breakfast cereal
  • Milk
  • Crab (optional)
  • Lobster (optional)
  • Pork (optional)
  • Chicken (optional)
  • Turkey (optional)

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