10 Most Common Foods with High Zinc

Zinc is a nutrient that is present in different cells of the human body. It’s essential for the proper functioning of the immune system. They are vital for cell division, cell growth, wound healing, and the breakdown of carbohydrates. Besides, zinc is also essential for both taste and smell senses.

Zinc deficiency [1] leads to loss of appetite, impaired functioning of the immune system, diarrhea, impotence and many other alarming conditions. Due to the many health consequences of the lack of zinc in the body, it’s essential to encourage food intake high in zinc. Since the body doesn’t store zinc, it’s vital to always meet daily requirements.

Here are ten of the most common foods that are high in zinc:


Legumes are generally high in plant protein, vitamins, and iron. Most importantly, they contain a considerable amount of zinc. Examples of some legumes are lentils, beans, and chickpeas. With 100 grams of cooked lentils, the body gets approximately 12% of the DV.

Phytates are present in legumes [2], which lowers the absorption of zinc and many other minerals. Hence, the zinc in legumes is not as absorbable as that in animal products. However, they still serve as an essential source of zinc, especially for vegetarians or vegans. Soaking, fermenting, sprouting, and heating the plant sources of zinc like legumes cause an increase in the mineral’s bioactivity.