The immunity-boosting mineral zinc appears in cold medicines and supplements designed to ward off colds and coughs. You’ll also get zinc’s benefits by eating foods high in the mineral, which carry the additional advantage of being good sources of nutrients such as protein and fiber. Adult women need 8 milligrams of zinc each day, while men should aim for 11 milligrams of zinc.
Seafood
The Office of Dietary Supplements at the National Institutes of Health notes that a serving of six breaded oysters provides you with more than five days' worth of the recommended daily value, or DV, for zinc. A 3-ounce serving of Alaskan king crab, Dungeness crab or lobster delivers at least 23 percent of the zinc you need. Although fish aren’t as high in the mineral as shellfish, eating flounder or sole delivers about 2 percent of the DV for zinc.
Cereal
The ODS notes that fortified cereals are standardized to provide 25 percent of the zinc you need in each ¾-cup serving. Raisin bran delivers anywhere from 10 to 70 percent of the DV for zinc, depending on the brand and whether extra zinc is added to the already mineral-rich ingredients. Read labels carefully to ensure that the cereal is fortified with zinc, and choose whole-grain and low-sugar cereals for additional health benefits.
Meat and Poultry
Some dark-meat poultry, pork and beef selections provide at least 10 percent of the zinc you need for the day. Beef shanks are highest, contributing about 60 percent of the DV for zinc, followed by pork shoulder, chicken legs and pork tenderloin. A serving of chicken breast provides about 6 percent of the DV for zinc.
Nuts and Seeds
Each 1-ounce portion of shelled peanuts provides 12 percent of the DV for zinc, while the same portion of cashews delivers 11 percent and almonds 7 percent of the DV of zinc. Among the seeds that contribute about 20 percent of the zinc you need are pumpkin and squash seeds, as well as watermelon, a popular Middle Eastern treat. A tablespoon of either sesame seeds or tahini, a sesame seed spread, provides 5 percent of DV of the mineral.
Dried Beans
The ODS lists several legumes that contribute at least 5 percent of the zinc you need. Among them are ½-cup portions of canned baked beans, chickpeas, kidney beans and green peas.
Dairy
Dairy products are naturally high in zinc. Among the specific types listed on the ODS’s list of high contributors of the mineral are 1 cup of low fat yogurt with fruit; 1 ounce of Swiss, cheddar of mozzarella; and 1 cup of whole milk. Each milk-based product provides 6 to 11 percent of the DV for zinc.
Additional Foods
Other dietary sources of zinc include wheat germ, lamb, cocoa powder and veal liver. Combine these with other high-zinc foods to boost your intake. Cookies made with cocoa powder, wheat germ, crushed raisin bran, almonds and milk, for example, are packed full of zinc-rich ingredients.
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