Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body, which is why consuming foods high in zinc is so important. It’s needed in small amounts every day in order to maintain your health and perform important functions. Zinc benefits come from its presence within all bodily tissue — it’s needed for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process.

Zinc deficiency is now known to be a major malnutrition problem worldwide, and inadequate intake of foods high in zinc is one of the main causes. Compared to adults, infants, children, adolescents, pregnant and lactating women are most at risk for a zinc deficiency. These groups have increased requirements for zinc, so it’s important that they consume enough foods high in zinc every day or, in the case of infants, get it from breast milk.

Other groups of people that are at a higher risk for zinc deficiency include vegetarians and vegans, endurance athletes, alcoholics, people with gastrointestinal diseases, those who over-consume iron supplements, and people taking diuretic medications. The good news is if people consume enough foods high in zinc, like the 10 I list below, they can prevent inadequate zinc levels.
Top 10 Foods High in Zinc

Consume two to three servings of these zinc foods daily to support optimal zinc levels.

1. Lamb: 3 ounces: 6.7 milligrams (45 percent DV)
2. Pumpkin Seeds: 1 cup: 6.6 milligrams (44 percent DV)
3. Grass-Fed Beef: 100 grams: 4.5 milligrams (30 percent DV)
4. Chickpeas (Garbanzo Beans): 1 cup: 2.5 milligras (17 percent DV)
5. Cocoa Powder: 1 ounce: 1.9 milligrams (13 percent DV)
6. Cashews: 1 ounce: 1.6 milligrams (11 percent DV)
7. Kefir or Yogurt: 1 cup: 1.4 milligrams (10 percent DV) (values vary)
8. Mushrooms: 1 cup: 1.4 milligrams (9 percent DV)
9. Spinach: 1 cup: 1.4 milligrams (9 percent DV)
10. Chicken: 100 grams: 1 milligram (7 percent DV)

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