What Foods Are A Good Source Of Zinc?

Zinc, a trace element involved in cellular metabolism, is necessary for bone formation and enzymatic reactions in the body. According to the Memorial Sloan-Kettering Cancer Center, over 85 percent of the zinc absorbed by the body is incorporated into the skeletal bone and muscle. The mineral also plays a role in wound healing, cell division, immune function and protein synthesis, and we need it to maintain a proper sense of smell. The body requires a daily intake of zinc to maintain a steady supply, because it cannot store the mineral. Zinc is available in a wide variety of foods, where it occurs naturally, or is added manually during processing.

Meat, Fish and Seafood

High protein foods such as meat, fish and seafood contain high concentrations of zinc, according to the University of Maryland Medical Center. Beef, pork and lamb products contain more zinc than fish and seafood, with the exception of oysters. Six medium-sized oysters provide about 513 percent of the recommended daily value of zinc, while 3 oz. of cooked beef shank only supplies about 59 percent. The dark meat of chicken and turkey contains more zinc than light meat. Other animal foods rich in zinc include eggs, crab, pork shoulder, pork tenderloin, lean ham, ground beef, beef liver, chicken legs, chicken breast, lobster and flounder.

Beans, Nuts and Legumes

Beans, nuts and legumes are also good sources of zinc, according to the National Institutes of Health Office of Dietary Supplements. Dry roasted cashews, for example, contain about 11 percent of the recommended daily value per ounce, and chickpeas contain about 9 percent of the recommended daily value in a 1/2-cup serving. Other nuts and legumes that provide significant amounts of zinc include cashews, almonds, kidney beans, peas and peanuts. Peanut butter, almond butter and cashew butter are also good sources of zinc.

Other Foods

Whole grains are important sources of zinc, especially for individuals on a vegetarian diet. According to Paul Insel in his book, "Nutrition," whole unrefined grains contain more zinc than processed grains, as much of the nutrient is lost during processing. Bran flakes, wheat germ and oatmeal generally contain more zinc than other grains. Dairy products, such as yogurt, cheese and milk, provide some dietary zinc. Low-fat yogurt, for example, supplies about 11 percent of the recommended daily value per cup. In the United States, many breakfast cereals are fortified to contain zinc.