You Need Zinc! Here Are the 15 Foods Highest In It

Zinc might come last alphabetically on the list of essential nutrients, but it’s responsible for some pretty important tasks. “Virtually all cells contain zinc,” says Laura N. Brown, MS, RD, LD, director of nutrition at Kroger Health.

Helps immune function*

“Zinc plays an important role in your immune system,” says Gorin. “When you’re deficient in zinc, this impacts how T-cells develop and work. Your T-cells are in charge of many immune responses, including attacking bacteria, viruses, and other foreign substances. When you’re deficient in zinc, you are more susceptible to illness because your natural immune defenses are down.”

This is why some people might reach for a zinc lozenge when they start to feel a cold coming on.

Contributes to several bodily processes*

Brown broke down zinc’s other main roles:

• Helps cells fight free-radicals
• Assists with growth and development
• Helps with the synthesis, storage, and release of insulin
• Aids in wound healing by interacting with blood platelets, which are important for clotting
• Helps regulate gene expression, specifically DNA and RNA
• Involved in thyroid hormone function
• Plays a role in learning and behavior
• Activates vitamin A, which is necessary for eye health
• Is necessary for taste perception

How Much Zinc Should I Get Per Day?

The Recommended Dietary Allowance (RDA) is the average dietary intake per day of a given nutrient necessary to meet the requirements of nearly all healthy individuals.

The RDA for zinc is

• Adult men: 11 mg
• Adult women: 8 mg (during pregnancy: 11 mg; during lactation: 12 mg)

Are there side effects of getting too much zinc?

You can easily overdo it on zinc. “More is not better,” says Andrea Giancoli, MPH, RD. “Zinc is a mineral, so it’s not getting broken down.”

So, what can happen?

• Nausea
• Vomiting
• Diarrhea
• Abdominal cramps
• Loss of appetite
• Headaches

“Zinc toxicity can occur from food-based or supplement-based sources,” says Gorin. “The tolerable upper limit isn’t very high, so definitely make sure you’re not overdoing it on supplements or lozenges. And if there are instructions on a supplement or lozenge to take the product only for a specific number of days/servings, definitely make sure to follow those instructions.”

What happens if I have a zinc deficiency?

“Zinc deficiency is not common in developed countries,” says Brown. But it can happen and can have plenty of health consequences, especially for pregnant women, young children, and older adults, who are more susceptible to deficiency.

Gorin broke down the potential symptoms: “The list is long and may include loss of appetite, diarrhea, impaired immunity, hair loss, weight loss, abnormal taste, eye and skin lesions — and even growth retardation, delayed sexual maturation, or impotence.”

Top Food Sources of Zinc

In general, the foods highest in zinc are animal foods, especially shellfish, says Giancoli. But don’t worry if you’re vegetarian or vegan, she says. Beans, whole grains, and fortified breakfast cereals and breads can help you meet your daily needs.

Giancoli cautions that if you’re relying on plant-based sources of zinc, you might need up to 50 percent more. “The phytates in these foods actually bind some of the zinc and inhibit the absorption,” she says, adding that soaking and/or sprouting whole grains and legumes can help boost the bioavailability of not only zinc but other nutrients.

Here’s a rundown of some common foods high in zinc — followed by some that are good sources, and others that you might be surprised to find aren’t so high in this essential mineral.

Foods high in zinc

The following foods contain ​at least 2.2 mg of zinc per serving.

1. Oysters