Zinc is an essential mineral found in the body that assists with wound healing, immunity, infection, reproduction, growth and a variety of other processes. Zinc is the second most common trace mineral found in the body, directly behind iron, according to the University of Maryland Medical Center. The adult recommended daily allowance of zinc is 8 to 11 mg. A zinc deficiency is rare; most people can receive all the recommended amount of zinc by eating a well balanced diet and taking a daily multivitamin. Low levels of zinc may be seen in the elderly, alcoholics or people who suffer from anorexia. Conditions that affect food absorption, such as Crohn's disease or celiac disease, may also show decreased zinc levels. Knowing what foods are high in zinc will help you if you feel you are at risk of deficiency. Remember, zinc is best absorbed when eating a meal also containing protein.
Oysters
Oysters are one of the highest foods containing zinc. Depending on how they are cooked, oysters contain between 16 and 182 mg of zinc. The steamed wild eastern oyster provides the highest amount of zinc, 182 mg according to Healthalicious, a nutritional website. Oysters can be consumed raw, heated or breaded. The mollusk comes in different varieties and sizes, depending on where it was harvested.
Wheat Germ
Mixed into yogurt or sprinkled on top of a salad, wheat germ is a good source of zinc. Toasted wheat germ, often mixed with milk and eaten as a cereal, can provide 17 mg of zinc; approximately 112 percent of the daily recommended allowance. Raw wheat germ, or untoasted, adds slightly less at 12 mg.
Cheese
A variety of cheeses are high in zinc, particularly swiss and gouda. Add swiss or gouda cheese to sandwiches or simply eat with crackers as a snack. Swiss cheese has the highest amount of zinc at 29 percent of the daily value; Gouda contains 26 percent.
Shellfish
Shrimp, crab and other shellfish contain high amounts of zinc. For example, Alaskan king crab, eaten raw, contains about 40 percent of the daily recommended amount of zinc per serving. Shellfish are also low in fat and include small amounts of copper. The higher amount of zinc in the body, the lower the amount of copper. It is important to balance copper and zinc intake.
Cereals and Grain Products
Look for cereals and grain products fortified with zinc. About 50 mg of zinc are available in many fortified cereals. The cereals will often read "enriched" or "fortified" on the box. Reading the nutritional label will also give you an idea of how much zinc has been added.
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