Updated:: Nov 7, 2018
Original:: Jan 27, 2010

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.

Instructions

: 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.