Zinc is a mineral important in maintaining health. Many cellular enzymes require zinc to function properly, including some that control DNA synthesis and are crucial for growth and development. Zinc is also needed by cells in the immune system and it helps maintain the senses of smell and taste. Zinc may also shorten the duration of the common cold, according to the Office of Dietary Supplements. The recommended intake of zinc for an adult woman is 8mg daily, which a diet containing zinc rich foods may provide.
Meat and Poultry
Most zinc in the diet of Americans comes from red meat and poultry, according to the Office of Dietary Supplements. A 4 oz. portion of beef tenderloin or lamb loin contains between 5 and 6mg of zinc. Chicken is also a good source of zinc, with dark meat containing more zinc than white meat. Calf's liver is unusually rich in zinc, with over 10 mg in a 4 oz. portion.
Seafood
Several types of seafood have high zinc content. Oysters are among the foods richest in zinc, with over 75mg in six medium oysters. Shrimp and lobster also contain lots of zinc, with about 3mg in 4 oz of lobster and 2mg in 4 oz. of shrimp. Fish provide considerably lower amounts of zinc, such as flounder with less than 1mg in a 4 oz. serving.
Vegetables
Some vegetables are moderately good sources of zinc. These include spinach with about 1.4mg in one cup, and summer squash, broccoli and asparagus with about 0.5mg in a one cup serving of each. Beans and peas also provide some zinc, with about 1.5mg in one cup of either vegetable.
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