Zinc-Enriched Foods

Zinc, an important mineral, is needed for your immune system to properly function. According to MedlinePlus, it plays a significant role in carbohydrate breakdown, cell growth, cell division, strong hair and wound healing. It is also needed for taste, smell and other senses. Adjusting your diet to include zinc-friendly foods can improve specific and overall body functions.

Meat and Fish

Meat and fish sources contain zinc in addition to protein. Although many foods have zinc traces, protein sources offer higher amounts per serving. For example, a 3-oz. cooked Alaskan crab contains 6.5 mg of zinc while six medium oysters contain 76.7 mg of zinc, according to the Office of Dietary Supplements. Oysters contain the most zinc of any food. Additional sources of meat and fish include shrimp, crab, game meat, chicken, pork tenderloin, lobster, flounder, sardines, lake trout, salmon, halibut and herring.

Grains

Whole grains contain a moderate amount of the zinc-recommended daily allowance. In addition to zinc, whole grains also contain a host of other vitamins and minerals. Zinc is found in wheat germ, buckwheat, oatmeal, cracked wheat, millet, popcorn, brown rice, wild rice, barley, teff, whole rye, spelt and whole-wheat products. Some whole-wheat breakfast cereals are fortified with zinc, with most containing 3.8 mg of zinc per serving.

Nuts and Seeds

Nuts and seeds contain ample amounts of zinc. If you are vegetarian, you may need to depend on nuts and seeds to supply your body with an adequate amount of zinc. For example, 1 oz. of cashews contains 1.6 mg of zinc while 1 oz. of almonds contains 1 mg of zinc. Other nuts with zinc include Brazil nuts, peanuts, chestnuts, hazelnuts, macadamia nuts and walnuts.

Beans

Beans are high sources of zinc, and they are commonly included in entrees such as casseroles, burritos, tacos and rice dishes. For example, a half cup of canned baked beans contains 1.7 mg of zinc while a half cup of cooked kidney beans contain 0.8 mg of zinc per serving. Examples of beans include black beans, white beans, butter beans, red beans, black-eyed peas, chickpeas, edamame, lima beans and lentils.