There are several food sources that are rich in both zinc and magnesium. Other food is rich in one or the other. When trying to increase your consumption of zinc and magnesium, try to eat a well-balanced diet incorporating food from all the food groups. Also, ask you doctor whether taking supplements containing zinc or magnesium is right for you.
Seafood
All fish is a good source of magnesium, and certain types of seafood are rich in zinc as well. Seafood that is high in zinc includes oysters, crabs and lobster. Of these foods, oysters contain by far the greatest amount of zinc, with 76.2 mg per serving, which is considered six oysters. Crab contains 6.5 mg and lobster 2.5 mg per serving. Halibut is the fish highest in magnesium, with 90 mg in each serving.
Meat
Meat is a good source of magnesium and zinc. Beef is especially high in zinc, with 8.9 mg in every serving, but pork and chicken also have magnesium and zinc. Choose lean cuts of meat whenever possible for less fat consumption.
Whole Grains
Whole grain cereals, breads and pastas have a good deal of magnesium. For instance, shredded wheat cereal can contain 55 mg of magnesium in a serving. If these foods are fortified, you may be able to increase your zinc intake with these products as well.
Cheese
Mozzarella and cheddar cheese have some zinc in them, but not a great deal--only about 0.9 to 1.1 mg per serving, depending on the type of cheese. However, cheeses are a good source of magnesium. Milk is also a source of both magnesium and zinc. One cup of chocolate milk will provide 33 mg of magnesium.
Seeds
Edible seeds, such as sunflower or pumpkin seeds, are high in magnesium. Depending on what type of nuts you consume, eating nuts will provide you with 65 to 80 mg of magnesium per serving. They do not contain notable amounts of zinc, however.
Baked Beans
For those who want to increase zinc intake but not eat meat or seafood, canned baked beans are a source of zinc. Other than fortified cereals, canned beans are the highest non-animal or fish source, according to the National Institutes of Health Office of Dietary Supplements.
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