Mineral
Zinc
Needed for immune function, wound healing, taste and smell, DNA synthesis and growth. Hundreds of enzymes depend on it.
Women: 8 mg/dayMen: 11 mg/day
Vegetarians may need up to 50 percent more
Best food sources
Fruit
- Avocado
- Blackberries
- Pomegranate (small amounts)
Vegetables
- Mushrooms
- Spinach
- Kale
- Peas
Other plant foods
- Pumpkin seeds
- Hemp seeds
- Cashews
- Chickpeas
- Lentils
- Tofu and tempeh
- Oats
- Whole grains
Animal foods
- Oysters
- Beef
- Lamb
- Crab
- Chicken thigh
- Cheese
- Eggs
How much is in a serving
- 3 oz oysters: about 30 mg or more
- 3 oz beef: about 5 mg
- 1 oz pumpkin seeds: about 2.2 mg
- 1 cup cooked chickpeas: about 2.5 mg
- 3 tbsp hemp seeds: about 3 mg
Deficiency signs
Frequent infections, slow healing, loss of taste, hair thinning and, in children, poor growth. Phytates in unprocessed grains and legumes bind zinc, so plant-based eaters absorb less.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Soaking, sprouting and fermenting grains and beans (sourdough, tempeh) improves zinc absorption.
- Iron and calcium supplements taken at the same time reduce zinc uptake.
- Zinc lozenges above 40 mg a day long term can cause copper deficiency.
Meal ideas
- Pumpkin seed and chickpea bowl
- Tempeh stir-fry
- Beef and lentil chili
- Sourdough with hummus and hemp seeds
Planner meals richest in Zinc
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Steak with garlic broccoli9.3 mg · 98%
- Beef and lentil chili8.8 mg · 92%
- Beef and broccoli with brown rice8.5 mg · 89%
- Bibimbap with lean beef and egg8.4 mg · 88%
- Beef lettuce wraps with cucumber8.1 mg · 85%
- Turkey and bean chili5.9 mg · 63%