14 foods that have a lot of zinc

Zinc is necessary for the normal functioning of the body. He participates in various metabolic processes, regulates blood sugar, positively affects the immune system. Zinc is needed for the formation of the skeleton, improves the condition of hair, nails and skin. It has antiviral properties and helps to eliminate toxins, helps fight infections and oncology.

Zinc has a positive effect on the reproductive sphere, stimulates the development of germ cells. It improves brain function and prevents the development of mental illness. Zinc is necessary during pregnancy – it is responsible for the growth and development of the embryo. A sufficient amount of it in the body prevents the onset of premature birth.

The daily norm of zinc is about 15 mg. Be sure to include in the diet products that include this valuable element.

Sunflower seeds

Sunflower seeds

Pumpkin seeds are especially rich in zinc. It is enough to eat 150 g to get the daily rate of this element. In seeds there are a lot of vitamins and healthy substances necessary for health. But you should not abuse it, because this product is high-calorie and can ruin the figure.

Did you know?

Did you know?

The process of pounding seeds is a kind of meditation. A person is distracted from all thoughts and is carried away by the process.


This aphrodisiac delicacy is able to quickly restore the deficiency of zinc in the body. 100 g contains 60 mg of this element. A few clams a day – and the daily intake of zinc will be replenished.

Pork liver

Pork liver contains various nutrients that the body needs. It has many vitamins and fatty acids. 100 g of liver contains about 5.5 mg of zinc – this is approximately 20% of the daily intake.



Different types of nuts contain a considerable amount of zinc. The leader is peanuts. In 100 g – more than 20% of the daily norm. There is zinc in walnuts and pine nuts. You can include several kernels in the diet as a snack or add to main courses.



It is strictly forbidden to eat moldy peanuts.

Beef and other meats

Beef is rich not only in protein, but also in zinc. 100 g contains about 70% of the daily norm. Lamb contains about 60% of the daily allowance. In goat meat – about 42%. There is less zinc in boar meat – almost 24%.

Chicken breast

This is a dietary product that is well absorbed by the body. The calorie content of chicken breast is small, but it contains a lot of high quality protein and other valuable elements. 100 g contains about 4.5 mg of zinc. Regular use of the breast normalizes blood formation, improves the functioning of the gastrointestinal tract. Chicken fillet increases the body's defenses and gives a boost of strength.



Beans practically do not contain fat, but it contains a lot of proteins and carbohydrates. It perfectly satisfies hunger and restores strength. In 100 g of beans, approximately 3.2 mg of zinc. This product has light diuretic properties, therefore it is indicated for kidney diseases.

Beans for beauty!

Beans for beauty!

A nourishing mask with anti-aging properties will make the skin soft and toned. White beans must be boiled and rubbed through a sieve. Add a teaspoon of sea buckthorn juice, olive oil and natural honey. Apply to face and décolleté, and rinse after 20 minutes.


Not inferior to beans in terms of zinc and peas. It contains about 3.2 mg of this substance per 100 g. Pea saturates the body with vitamins and useful elements, has a positive effect on blood vessels and the heart, and prevents the development of urolithiasis.


Lentils contain a lot of vegetable protein, it has nutritional properties and satisfies hunger for a long time. Fiber cleanses the intestines and normalizes digestion. Lentils are rich in zinc – about 3.8 mg is contained in 100 g.



Buckwheat provides the body with energy for the whole day, because it contains complex carbohydrates. 100 g contains 2.77 mg of zinc. There is better buckwheat in the morning – it will replenish strength and will not spoil the figure.

Do you know?

Do you know?

Sugar neutralizes the beneficial properties of buckwheat, so in the sweet version it is better to use it with honey.

Wheat bran

Bran contains many vitamins and valuable elements necessary for the body. They contain fiber, which improves the digestive system. 100 g of this product contains 7.27 mg of zinc – approximately 61% of the daily intake.

Dutch cheese

This cheese is easily absorbed by the body and gives a boost of energy. It is rich in minerals and vitamins, but high in calories, so it is not recommended to eat more than 200 g per day. 100 g of Dutch cheese contains 5 mg of zinc. In other types of cheese, its amount ranges from 4.5 to 3.5 mg.

Sesame seeds

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Sesame seed has a high nutritional value, so it is useful to regularly include it in your diet. It contains vitamins, amino acids, proteins and beneficial elements. 100 g of sesame contains approximately 7.5 mg of zinc. It is recommended to eat seeds to restore strength after an illness, they favorably affect the nervous system and prevent the development of heart diseases.

Do you know?

Do you know?


Sesame oil helps get rid of toothache. It needs to be rubbed into the gums – after a while the pain will subside.

Beef tongue

Beef tongue belongs to gourmet dishes. It has a delicate taste and goes well with different products. It contains high quality protein, which is easily absorbed by the body. 100 g of the tongue contain approximately 4.8 mg of zinc. This product is indicated for diseases of the liver and kidneys, as well as for people who do not like meat.

Nutritionists do not get tired of reminding that the diet should be varied and balanced. Then all the necessary vitamins and elements will enter the body.

Expert Commentary

Elizaveta Kiseleva, endocrinologist, nutritionist

Elizaveta Kiseleva, endocrinologist, nutritionist

For normal functioning, the body needs zinc. The daily norm for an adult is 10 – 15 mg. People who play sports and lead an active lifestyle need 20 to 25 mg of zinc per day.

About a third of the population is deficient in zinc in the body. Its deficiency can disrupt the functioning of internal organs, leading to deterioration of the condition of hair, nails and skin.

Replenish zinc deficiency will help a full and balanced diet. It is found in foods of plant and animal origin. It is important to consider that the body absorbs about half of the amount of zinc that is in the product.

Record-keeping products for zinc are oysters, pumpkin seeds, bran, nuts. It is part of fruits: plums, cherries, strawberries, mangoes. In your diet should be lean meats and legumes – they will help make up for the deficiency of zinc.

If your eyesight worsened, your hair became brittle, rashes appeared, you should eat more foods rich in zinc.

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