Zinc and iron are essential for the body to function properly. Iron's use in the body includes DNA production and oxygen transport, while zinc's value includes promoting growth and development, and the immune, nervous and reproductive systems, according to a Massachusetts Institute of Technology website titled "Optimizing Your Diet." While the daily requirement varies, depending on the age and sex of the individual, the requirements for the average adult of zinc is around 9 mg per day and iron is between 8 and 18 mg per day, according to the Institute of Medicine. Several foods provide both of these minerals.
Poultry
Chicken, turkey and duck contain significant amounts of both iron and zinc. The USDA Nutrient Database indicates that 1 cup of roasted turkey meat contains 2.49 mg of iron and 4.34 mg of zinc. The giblets, or organ meat, of poultry also contain high amounts of both minerals. A single cup serving of giblets provides 6.63 mg of iron and 9.34 mg of zinc.
Grains
Products containing whole grain such as whole wheat, oats, barley, corn, buckwheat and rice provide zinc and iron. For instance, 1 cup of white, long grain rice provides 2 mg of zinc and 8 mg of iron, while the same measure of buckwheat flour contains 3.75 mg of zinc and almost 5 mg of iron. Many cereal manufacturers also fortify their breakfast cereal products with both iron and zinc.
Legumes
Many vegetables in the legume family provide dietary zinc and iron. These include lentils, peas, cow peas, red, kidney, pinto, lima, white, black and soy beans. As an example, cow peas, also known as black-eyed peas, contain around 4 mg of iron and 2 mg of zinc.
Beef
The USDA Nutrient Data Laboratory also states that beef is a good source of both minerals. Just 3 oz. of beef chuck roast contains almost 9 mg of zinc. The same amount has over 3 mg of iron. The same sized serving of beef ribs has 6 mg of zinc and 2.5 mg of iron.
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