The body requires small amounts of zinc to function properly. It is necessary for the immune system to function properly and also for wound healing, carbohydrate breakdown and cell growth and division, according to MedlinePlus. Eating a healthy and well-balanced diet is usually enough for an adequate daily intake. The recommended daily intake varies by age and gender, but adults should get between 8 mg and 11 mg daily, MedlinePlus reports.
Proteins
Protein-rich foods are a good source of zinc in the human diet. Beef, lamb and pork have higher zinc concentrations than poultry, fish and other seafood, and dark-skinned poultry has more zinc than light-skinned meat, according to MedlinePlus. Oysters are the most abundant source of zinc, but beef liver, crab and shrimp are also good sources, the University of Maryland Medical Center reports.
Legumes and Nuts
Some nuts and legumes also provide a good source of zinc. Peanuts and peanut butter are good choices, MedlinePlus reports. Sesame seeds, pumpkin seeds, sunflower seeds and mustard seeds are also good seed sources of zinc. Many beans also contain zinc, in particular lima beans, pinto beans, soybeans and green beans, according to the University of Maryland Medical Center.
Vegetables
Some vegetables offer a good supply of zinc, but in general plant sources of zinc are not as easily absorbed in the body as animal sources. The body best absorbs the mineral when it is eaten with a meal that includes a protein source, according to the University of Maryland Medical Center. The best vegetable sources of zinc are mushrooms, peas, broccoli, spinach, asparagus and summer squash.
Fortified Foods
Several food products today have zinc added to help increase human consumption. In particular, zinc-fortified breakfast cereals are a good dietary source of the mineral, according to the National Institutes of Health Office of Dietary Supplements. The amount of zinc in these cereals varies, so check the nutritional label for information about your cereal.
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