Discover The Best All-Natural Foods Rich in Zinc

Foods rich in zinc: There are plant-based foods such as wheat germ, sesame, nuts, and legumes exceeding all animal-based foods, except for the oyster. With a healthy diet based on plant-based foods, there is no risk of significantly suffering a lack of zinc if one eats wheat germ and sesame.

Chemical composition: Minerals are considered trace elements because they are necessary only in minimal amounts, as are other minerals such as iron.

Zinc-rich foods: Among animal-based foods, only oysters are at the top of the list as a rich zinc source. Wheat germ, sesame, maple sugar, oil-bearing nuts, and legumes are all zinc-rich foods for vegetarians that equal or exceed the amount of zinc in meat and cured cheeses.

Foods rich in zinc absorption rate: Although there are many zinc-rich vegetables, some of their components inhibit its absorption and that of other minerals:

• Phytates in whole grains,
• Oxalates in some green leafy vegetables such as spinach,
• Vegetable fiber.

This interference with the absorption of minerals is only of concern if one regularly consumes large amounts of bran, whole-grain cereals, or other fiber-rich foods. Despite this, obtaining sufficient zinc with a healthy vegan diet is possible.

Function: Most of the body’s zinc is found in the skin, the hair, the nails, and the prostate. It is involved in numerous chemical reactions within the body since it forms part of various enzymes. Its two most evident functions are:

• Sustaining the skin, hair, and nails in good condition;
• Development and functioning of the reproductive organs.

Zinc deficiency symptoms: Retardation of physical growth, poor wound healing, lack of development of the gonads (testicles or ovaries).

Increased need: Excess fiber consumption, pregnancy, nursing.

Loss during the processing of foods: Very slight.

Foods Rich in Zinc: Foods Chart

DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.

REFERENCES

1. George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 403. Print. [Foods rich in zinc]
2. National Institutes of Health Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

Last update on 2025-12-21 / Affiliate links / Images from Amazon Product Advertising API