Zinc is a mineral that is beneficial to the health in many ways. The essential nutrient is involved in cell division, supports the immune system, speeds wound healing and can slow the progress of age-related eye disease. Recommended daily intake of zinc ranges from 2 to 14 mg, depending on a person's age. Women who are pregnant or nursing may also have different recommended intake levels. Zinc is available as a dietary supplement but is also found in food.
Meat
Calf liver is among the foods that are highest in zinc, with its nutritional value weighing in at 72 percent of the recommended daily allowance, or RDA, for zinc, according to WHFoods.org. Beef tenderloin and lamb are also dietary sources of zinc, contributing 42 percent and 30 percent of the daily intake of zinc respectively. The National Institutes of Health Office of Dietary Supplements reports that pork shoulder is also high in zinc, offering 28 percent of the RDA per 3-ounce serving. Roasted chicken leg provides 18 percent of a person's need for zinc as well.
Seafood
Seafood lovers, especially those with a taste for oysters, can include some of their favorites as a way to get the zinc they need. Six medium oysters deliver 513 percent of the RDA, at over 76 mg per serving. Three ounces of Alaska king crab contain 43 percent of a person's zinc requirement. Three ounces of cooked lobster contain percent of the RDA, and a 4-ounce serving of shrimp provides close to 12 percent of the nutrient.
Mushrooms
Raw crimini mushrooms are a good dietary source of zinc, with about 10 percent RDA in a 5-ounce serving. This type of mushroom is the highest vegetable source of zinc, according to WHFoods.org.
Nuts and Seeds
Sesame seeds, pumpkin seeds and cashew are snack foods that can provide a healthy dose of zinc, according to both WHFoods and the Office of Dietary Supplements. Nuts and seeds are also good sources of nutrients like protein and omega 3 fatty acids.
Yogurt
Low-fat yogurt is the dairy product with the highest concentration of zinc. At 1 to 2 mg per cup, depending on the flavor or brand, yogurt scores ahead of milk and cheese when it comes to fulfilling the daily requirements for zinc.
Green Vegetables
Spinach ranks highest in terms of green vegetables, at 9 percent RDA per cup. Asparagus, Swiss chard, collard greens and broccoli contain between 3 and 5 percent of a person's daily zinc needs.
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