What foods are high in zinc?

Zinc is an essential trace element required by the human body. Foods rich in zinc typically include seafood, plant-based foods, and lean meats.

1. Seafood

Seafood not only contains zinc but also provides a variety of other nutrients, making it a primary dietary source for individuals with zinc deficiency. Common examples include sea fish, clams, dried shrimp, and oysters. However, individuals with known food allergies should exercise caution when consuming these foods.

2. Plant-based foods

These include broad beans, mung beans, soybeans, peanuts, chestnuts, and sunflower seeds—all of which are relatively high in zinc. In addition to replenishing zinc, they also supply numerous other essential nutrients.

3. Lean meats

Lean meats such as pork, beef, and lamb are rich in zinc. They can be prepared as stir-fried dishes or soups to effectively supplement dietary zinc intake.

Additionally, in cases of severe zinc deficiency, supplementation with zinc-containing medications—such as zinc gluconate—may be recommended under the guidance of a healthcare professional, alongside dietary adjustments.