Most adults need 15 mg of zinc every day, according to Ohio State University's Family and Consumer Sciences department. The university states that this essential mineral helps your body heal and grow. The National Institutes of Health also report that zinc improves your immune system's strength. Much of the zinc you need comes through the food you eat. The next time you draw up a grocery list, make sure a zinc-rich food is on it to ensure you're getting enough of this mineral.
Yogurt
You can incorporate yogurt into your diet through a variety of methods. For example, you can eat it plain, add fruit to it for a tasty snack, or mix it with cereal like granola for a parfait dessert. It's also a good source of zinc, according to Oregon State University's Linus Pauling Institute, which found that an 8 oz. serving of yogurt offered up 1.8 mg of the mineral.
Oysters
No other food provides as much zinc as oysters, according to the University of Maryland Medical Center. You can enjoy oysters alone or added to a dish like pasta or soup. If you eat just six oysters, you'll get a whopping dose of 76.7 mg of zinc, according to the U.S. Office of Dietary Supplements--more of the mineral than you technically need in a day.
Pork
Ohio State University suggests eating lean cuts of pork to get enough zinc. The exact amount of the mineral that you'll get varies widely depending on the cut of meat you choose, such as pork loin or pork shoulder. The university states that you'll generally receive 10 to 24 percent of your recommended daily allowance of zinc in a 3 oz. serving of pork, whatever the cut.
Crab and Lobster
The University of Maryland Medical Center highlights crab and lobster as more than just seafood delicacies, but also rich sources of zinc. Crab has slightly more zinc than lobster. According to the U.S. Office of Dietary Supplements, 3 ounces of Alaska king crab yields 6.5 mg of zinc while a 3 ounce serving of lobster nets you 2.5 mg of zinc.
Beans
Beans are chock full of beneficial nutrients. This includes not just soluble fiber and lean protein, but also zinc. A 1/2 cup serving of beans will generally give you 1.8 mg of zinc, according to the Linus Pauling Institute.
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