Zinc is a mineral needed for healthy growth and a healthy metabolism. Zinc supports a healthy immune system, participates in wound healing and helps form the structure of proteins and cell membranes, according to MSN's Nutrient Library. Zinc can be found in meat sources as well as whole grains. MSN's Nutrient Library recommends sticking with whole grains rather than refined grains, because processing can eliminate the part of the grain that contains most of the zinc.
Shellfish and Crustaceans
Just one cup's worth of oysters packs 15 times the amount of zinc you need in a single day, around 225 mg of zinc. You'll also get more copper, selenium, vitamin B12 and vitamin D than you need per day. One leg of an Alaskan king crab contains around 10 mg of zinc, which is nearly 70 percent of your recommended daily allowance (RDA) of zinc.
Breakfast Cereals
Fortified breakfast cereals can often have sufficient amounts of zinc and other nutrients to meet your daily demands, but you'll need to read the labels to make sure. One cup of Kellogg's All-Bran Complete Wheat Flakes provides 15 mg of zinc, which is 100 percent of your daily need. One cup of Whole-Grain Cheerios provides about the same amount.
Beef
Beef is one of the most common sources of zinc in the Western diet, even in just a small amount of lean beef. Three ounces of 95 percent lean ground beef provides just under 6 mg of zinc, or 39 percent of your daily requirement.
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