Zinc In Food: 5 Ways To Get More Zinc In Your Diet

Zinc is an important nutrient for your immune system and metabolic function. Zinc is not naturally produced by your body, so it’s crucial to learn how to get zinc in your diet from the foods you eat and through supplementation.

What Is Zinc

Zinc is an essential micronutrient that is involved in metabolic function, immune function, and protein synthesis and is the second most distributed trace element to iron. Those who are malnourished, or who suffer from inflammatory bowel disease are at an increased risk of zinc deficiency.  

Zinc In Food

Zinc is found in a wide variety of foods such as beef, seafood, poultry, and grains. Most commercial supplements contain 7-80mg of zinc and are commonly formulated as zinc oxide. Zinc is often used to alleviate and treat a number of conditions such as zinc deficient states, upper respiratory infections such as the common cold, wound healing, and immune system function. Below we are going to cover the foods that contain zinc.

Zinc Rich Foods

1. Eat Some Grains And Cereal

Fortified cereal and many ready-to-eat snack bars are fortified with zinc. Whole grains such as wheat germ, oats, quinoa, and brown rice are rich in zinc, with around 10-13mg per serving. Most cereals from natural food stores will have zinc as one of their main fortified ingredients, so if you love cereal, make sure to opt for one of the healthy options, with less sugar, simple carbs, and more vitamins and nutrients.

2. Add Sesame Seeds Or Nuts To Your Food


Sesame seeds have been used in traditional folk medicine for thousands of years due to their rich nutrient profile and health benefits. Sesame seeds are a great source of healthy fats, B vitamins, fiber, and protein, in addition to Zinc, Magnesium, Calcium, and Manganese. Sesame seeds and sesame products like Tahini, sesame butter, and sesame flour contain around 10mg per serving and 21% of the daily recommended value.

The great thing about sesame seeds is that you can add them to literally anything – your zinc-fortified cereal, yogurt, salad, smoothie, or oatmeal.

Nuts like cashews and pumpkin seeds are also rich in zinc and can be easily added to your salads, for some great healthy fats more flavor, and crunch.

¼ cup of pumpkin seeds contain around 8mg of zinc and are also a great addition to your daily diet for added zinc benefits.

3. Get More Zinc From Red Meat (Pork, Beef, Bison, Lamb, Elk)

Red meat is packed with zinc and is the main source of zinc in the Western diet. In fact, a 4oz serving of red meat contains over 5mg of zinc per serving which is nearly 50% of the daily recommended value.

Red meat is also a great source of protein with around 25g per 4oz serving, amongst other important nutrients such as iron, B vitamins, and creatine.  

4. Shellfish & Seafood

Shellfish such as oysters, lobster, and crab are packed with zinc. Just 6 medium-sized oysters contain 32mg or 290% of the daily recommended value of zinc. That is if you like oysters. Other types of shellfish such as lobster, shrimp, and mussels, can contain anywhere from 15-70% of the daily recommended value with a 4oz serving. Shellfish are also low in calories and high in protein providing an excellent addition for losing weight and building more muscle mass.

5. Zinc Supplements

Zinc supplements are also an excellent way to help increase zinc intake levels if you aren’t getting enough zinc from your food. Although zinc deficiency is uncommon, zinc can be used to treat and reduce the duration of the common cold, several studies have also shown that zinc can boost immune function and reduce inflammation.

Swolverine’s ZMT contains 50mg or 455% of the daily recommended value of Zinc. Adding ZMT to your nightly routine can help boost immune system function support critical biological function and aid in sleep.

RECOMMENDED PRODUCT: ZMT (Orange Dreamsicle, 30 Servings)

Foods that Contains Zinc: Takeaway

Zinc is a critical and essential mineral that must be obtained from foods or through supplementation. Typically you get enough zinc through your diet from protein-rich sources like shellfish, red meat, and poultry, however, if you have a zinc deficiency supplementation could be key to increasing zinc back to a normal healthy level.  

Looking To Add More Zinc In Your Diet?

Swolverine’s ZMT® maximizes your body’s ability to stimulate muscle growth by promoting high-quality sleep and naturally boosting testosterone levels. ZMT® is made with clinically dosed sleep ingredients such as Melatonin, GABA, Theanine, Tryptophan, Valerian Root, Magnesium Glycinate, and powerful adaptogens like Ashwagandha, Zinc, Rhodiola Rosea, DIM, and Tongkat Ali. ZMT is the perfect nighttime elixir for restful recovery and sleep.


We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle. 


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