Your body needs several essential minerals for proper health and functioning. For example, the National Institutes of Health reports that zinc assists with strengthening your immune system while iron ensures your red blood cells are able to carry crucial oxygen. You can get all the iron and zinc you need in a daily multivitamin, but some foods are also naturally rich in these health-ensuring minerals.
Oysters
You can enjoy oysters in a wide variety of ways, such as raw in oyster shooters or sauteed as a seafood topping. Besides protein, these delicacies also have lots of minerals. Six pieces of oysters net you 4.5 mg of heme iron and 76.7 mg of zinc, according to the U.S. Office of Dietary Supplements. This represents 70 percent and 513 percent of the average adult's daily value, respectively.
Kidney Beans
For non-heme iron, kidney beans are a great source with approximately 5.2 mg--or 25 percent of your daily value--in every cup of boiled beans, notes the U.S. Office of Dietary Supplements. Meanwhile, the office states that the same amount of beans offers up 1.6 mg of zinc, or 10 percent of your daily value.
Chicken
The next time you grab a juicy drumstick, you'll know you're getting more than just lots of lean protein. The average chicken leg has 2.7 mg of zinc, or 18 percent of your daily value, reports the U.S. Office of Dietary Supplements. It also has 1.3 mg of heme iron, or 6 percent of your daily value.
Beef
Beef is one of the best sources of heme iron, states the U.S. Office of Dietary Supplements. The nutritional value of beef varies widely depending on the cut of meat. The typical 3 oz. serving of beef nets you anywhere from 2 to 3 mg of iron and approximately 8 to 9 mg of zinc.
Pork
When you eat a Thanksgiving ham, you have more to be thankful for than just protein. A 3 oz. serving of pork gets you 0.8 mg of heme iron and 4.2 mg of zinc, according to the U.S. Office of Dietary Supplements, or 4 percent and 17 percent of your respective daily values.
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