Zinc Rich Foods

Looking for zinc rich foods to add to your diet? You may already be eating more than you realise. From dals and seeds to dairy, meat and seafood, plenty of everyday foods can help you get zinc through your meals.

Zinc is a mineral your body needs in small amounts. It plays a role in immune function, cognitive function, vision, skin, hair and nails, as well as fertility and reproduction. Including a mix of dietary sources of zinc can help you get this essential mineral for your everyday diet.

The good news? Getting more zinc into your diet doesn't have to mean changing everything you eat. A few simple additions can help.

Zinc Rich Foods to Add to Your Diet

When you think about foods high in zinc, oysters and meat may come to mind first. But zinc is also found in lentils, seeds, nuts, whole grains and dairy.

(Values are approximate and can vary depending on the food variety and preparation. Serving sizes are shown as listed in the source.)

Vegetarian Sources of Zinc

A vegetarian diet can still provide plenty of zinc. Lentils, chickpeas, rajma, pumpkin seeds, sesame seeds, cashews, tofu and dairy foods are useful vegetarian sources of zinc.

Some plant foods contain phytates, which can reduce zinc absorption. Soaking beans, grains and seeds before cooking can help, while fermented foods may also improve zinc availability.

It doesn't have to be complicated. Add dal to lunch, sprinkle sesame seeds over a salad or chutney, snack on roasted pumpkin seeds, or pair a meal with paneer or curd.

How to Get Enough Zinc from Food

You don't need to plan every meal around zinc. Simply look at the foods you already eat and find easy ways to add more zinc-containing options.

Try oats with seeds at breakfast, dal or rajma at lunch, and tofu, paneer, meat or another protein source at dinner. Nuts and seeds can also make an easy snack.

According to ICMR-NIN 2020, zinc requirements vary by age, sex and life stage. The RDA for adult men is 17 mg per day and for adult women is 13.2 mg per day. During pregnancy, it is 14.5 mg per day, while the RDA during lactation is 14.1 mg per day.

A varied diet can help you get zinc alongside other essential nutrients.

Making Zinc Part of Your Diet

There are plenty of natural sources of dietary zinc that can fit into meals you already enjoy. Pulses, seeds, nuts, dairy and other protein-rich foods can all contribute to your zinc intake.

If your diet doesn't always provide everything you need, a well-formulated multivitamin and mineral supplement can offer additional nutritional support alongside a varied and balanced diet. Vitabiotics offers a range of supplements designed to support different nutritional needs.

If you're taking medicines, undergoing treatment or have a medical condition, speak to your doctor or pharmacist before taking a zinc supplement.

Food supplements should not be used as a substitute for a varied and balanced diet and healthy lifestyle.

FAQs

What are the best zinc rich foods for adults?

Oysters,pumpkin seeds, oats, lentils, dairy foods and nuts are some options. Including a variety of zinc rich foods for adults can help you get zinc through everyday meals.

What are some natural sources of dietary zinc?

Zinc is found naturally in seafood, meat, poultry, pulses, seeds, nuts, whole grains and dairy foods. These foods that contain zinc naturally can add variety to your diet.

Can you get enough zinc from a vegetarian diet?

Yes. Lentils, chickpeas, rajma, seeds, nuts, tofu and dairy foods can all contribute zinc. Including different vegetarian sources of zinc across your meals can help.

How can you get enough zinc from food?

Include a variety of dietary sources of zinc across your meals. Pulses, seeds, nuts, whole grains, dairy foods, meat and seafood can all contribute zinc, so you don't have to rely on one food alone.