Zinc-Containing Foods

Zinc is a mineral the body needs to perform functions such as wound healing, breaking down carbohydrates and helping with the senses of taste and smell. Eating foods that contain zinc will help prevent a deficiency in the mineral. A deficiency in zinc may cause symptoms such as slowed growth, diarrhea and hair loss. The body does not store adequate amounts of zinc, so including zinc in your diet is important. Recommended daily zinc intakes are 8 mg for women and 11 mg for men.

Seafood

Oysters are the best source of zinc. Six oysters contain 76.7 mg, which is 513 percent of the recommended daily value. Other seafood that contains a significant amount of zinc includes Alaska king crab. Lobster, flounder, sole and shellfish also provide some zinc.

Meats

Meats, which are high-protein foods, contain significant amounts of zinc. Good sources include beef, lamb, poultry and pork. The darker the meat, the greater the amount of zinc it contains. Tofu and soy products also contain zinc. The body absorbs zinc better from animal protein than from plant proteins. Because the zinc in meats and is more readily available, people who follow a low-protein or vegetarian diet may have low zinc levels.

Vegetables, Beans and Nuts

Beans, nuts and some vegetables contain zinc and are good sources for getting this mineral into your diet. Common beans that contain zinc include baked beans, pinto beans, chickpeas, black-eyed peas, kidney beans and peas. Nuts and seeds with zinc include almonds, sunflower seeds, peanuts and cashews. Eating peanut butter will also provide you with zinc. Vegetables that contain some zinc include green beans, mushrooms, cooked greens and pumpkin.

Dairy Products

Milk, and products made from it, contain zinc. A cup of milk contains 0.9 mg of zinc. Common dairy products that provide dietary zinc include yogurt and cheeses such as, Swiss, mozzarella, ricotta, Gouda and cheddar.

Grains

Some manufacturers fortify grain products with vitamins and minerals to help provide a source of these nutrients. Breakfast cereals, such as raisin bran, contain zinc because of this fortification. Additional grains that contain zinc include whole grains, such as breads, brewer's yeast and instant oatmeal.