Zinc is abundant in the body. In fact, the only mineral in your body at a higher concentration is iron. Zinc is an important ingredient your body's immune function. It helps cells divide, repair and grow. It also helps break down carbohydrates into energy, and it regulates your sense of taste and smell. It's important to eat a wide variety of foods to make sure you get adequate amounts of zinc. The recommended daily intake for zinc is 9 to 11mg per day.
Oysters
According to the National Institute of Health, oysters are the single highest source of zinc of any food. Six oysters contain 76mg of zinc, or more than 500 percent of your recommended daily intake. No other food even comes close to this amount of zinc per serving.
Meat
The National Institute of Health states that beef and poultry provide almost all of the zinc in the average modern diet. Other meats, like pork or lamb, also provide good sources: 3 oz. of beef contains roughly 8 to 9mg of zinc; a chicken leg has 2.7mg; and pork shoulder brings in 4.2mg per 3-oz. serving. People who regularly eat meat are not at risk for zinc deficiency unless they have underlying health issues that affect zinc absorption.
Other Seafood
Many kinds of seafood are regarded as good sources of zinc. Lobster contains 2.5mg per serving. If fish is more your taste, you can get 0.5mg of zinc in 3 oz. of flounder or sole. This is vastly less than Alaskan king crab, which will net you 6.5mg per serving, but it's still good when you consider that you only need 9 to 11mg per day.
Beans and Nuts
Vegetarians can get their zinc from sources like beans and nuts. Cashews, for example, contain 1.6mg per serving. A half cup of beans has 1 to 3mg depending on the type of bean. A packet of instant oatmeal contains almost 1mg of zinc, as does a serving of almonds, a cup of milk or an ounce of cheese.
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