Zinc has numerous benefits for your health, including assisting with skin health, metabolism and wound healing, according to the National Institutes of Health's MedlinePlus. The Linus Pauling Institute at Oregon State University advises men to get 11 mg of zinc a day while women should get 8 mg daily. You can obtain zinc through a dietary supplement such as a multivitamin, or through foods that naturally contain this substance.
Oysters
Not only are oysters an oft-expensive delicacy, the shellfish also possess some of the highest levels of zinc found naturally in food, reports the U.S. Office of Dietary Supplements. A single serving of six medium-sized oysters provides 76.7 mg of zinc, which the office says is 513 percent of your daily value.
Red Meat
The University of Maryland Medical Center ranks red meat as one of the richest sources of natural zinc. For example, a single serving of 3 oz. of cooked beef--it doesn't matter if it's rare or well done--yields 6 mg of zinc, according to the Linus Pauling Institute.
Peanuts
Peanuts, including derivatives of the actual nuts, like peanut butter, comes highlighted by the National Institutes of Health as an ideal source of zinc. Not only do you get zinc, but you also get protein and fiber without the cholesterol often associated with meat-based protein sources. A 1-oz. serving of peanuts gets you 0.9 mg of zinc, according to the Linus Pauling Institute.
Legumes
The University of Maryland Medical Center suggests eating legumes, also known as peas or beans, as a protein-rich source of zinc. Specific zinc levels vary depending on the type of legume you eat. For example, the U.S. Office of Dietary Supplements reports that 1/2 cup of chickpeas nets 1.3 mg of zinc. The same amount of kidney beans gets you 0.8 mg, as does 1/2 cup of boiled peas.
Dairy
Not only do dairy products net you lots of bone-building calcium and protein, but plenty of zinc. If you drink an 8-oz. glass of milk, the Linus Pauling Institute states, you'll get 1.8 mg of zinc. Meanwhile, a 1-oz. slice of Cheddar cheese gives you 0.9 mg, and a cup of yogurt nets you 1.8 mg. Remember that dairy products are often high in fat, so you may wish to consider a low-fat or skim variety.
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