Best Foods High In Zinc You Must Include in Your Diet
Whole grains like oats are rich in many nutrients including fiber and antioxidants, Just one cup (80 grams) of cooked oats provides around 25% of the RDA for this important mineral.
Pumpkin seeds are the edible seeds of pumpkins and other squash varieties. They are an exceptionally rich source of zinc, providing over 75% of the RDA per ounce (28 grams).
Chickpeas, also known as garbanzo beans, are a legume that is popular in many parts of the world. They are an excellent source of zinc (27% of the RDA per cup).
Yogurt is a type of fermented milk product that is made by adding bacteria to milk. One cup (245 grams) of plain yogurt provides around 25% of the RDA for zinc.
Cheese is another fermented dairy product that contains high levels of bioavailable zinc. Just one ounce (28 grams) of cheddar cheese provides over 20% of the RDA.
Oysters are a type of shellfish that is often considered a delicacy. They are very nutritious and are an excellent source of zinc, providing over 80% of the RDA in just 3 ounces (85 grams).
The vast majority of breakfast cereals on supermarket shelves have been fortified with various vitamins and minerals. This includes zinc, which is added at levels of around 25% of the RDA.
Fortified Breakfast Cereals
Dried fruit such as raisins and apricots are an excellent source of zinc. Just one ounce (28 grams) of raisins provides around 15% of the RDA, while the same amount of dried apricots contains 10%.
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