Top Food Sources of the Mineral Zinc


Zinc is an important trace element that is necessary for the healthy function of the immune system¹, and should be consumed regularly in the diet as it cannot be produced or stored in the body.

It has many other important functions throughout the body including cell growth and division, wound healing, enzyme reactions, protein production and DNA synthesis. The recommended daily intake for an adult woman in the UK is 7mg, and 9.5mg for an adult male.

Many animal and plant foods are naturally rich in Zinc. So what are some of the best food sources you can include in your daily diet to boost your intake?

  • Red meat and poultry – Beef, pork, lamb, turkey, chicken
  • Shellfish – Oysters, crab, prawns, mussels
  • Fish – Sardines, salmon
  • Wholegrains – Oats, quinoa, rice
  • Pulses and legumes – Chickpeas, lentils, beans
  • Nuts – Pumpkin seeds, sesame seeds, flax seeds
  • Seeds -  Cashews, peanuts, almonds, pine nuts
  • Dairy products – Milk, cheese, yogurts and eggs
  • Some vegetables (most vegetables are poor sources of zinc, however some contain moderate amounts that all contributes to your daily needs) – Kale, spinach, mushrooms, peas, asparagus, potatoes, green beans
  • (Zinc is also added to some breakfast cereals and other fortified foods.)

The animal sources such as meat, fish and dairy contain high amounts of zinc in a more easily absorbed form. Phytates in some plant sources such as wholegrains and legumes may inhibit zinc absorption, so vegetarians may require more intake because of low bioavailablity from plant-based foods.

Inadequate diet, or being a vegetarian or vegan are just some of the reasons why supplementation may be considered, and prove useful for some. It is a sure way to meet the daily recommended intake.

We produce Zinc 25mg tablets providing a high dosage for maximum immune support. Just take one tablet per day with a meal. They are available in a handy resealable pouch in a pack size of 180 to last 6 months, or a great value 360 pack for almost a whole year supply.

For further product information and to browse our other available vitamins, minerals and health food supplements visit