Zinc is a popular ingredient in cold and flu medications, as it can helpboost immunity, keep inflammation at bay and shorten the duration of a cold. However, zinc is also found in a wide variety of foods that will help keep your immune system in tip-top shape.It’s recommended that women should aim to get8 milligrams of zinc per day, while men should get 11 milligrams. All of these nutritious foods have more than 10% of your daily zinc recommendation per serving and will help you get a variety of other nutrients as well.1. OystersOysters are the best food source of zinc, as a 3-ounce serving of cooked oysters offers nearly 500% of the daily recommendation. They areone of the most widely known aphrodisiacs, and zinc is also linked tohigher sperm count.Our Oysters Au Gratin with Spinach & Breadcrumbs is the perfect way to try cooking oysters at home. This dish is crispy, cheesy and has a hint of spice—and it only requires 35 minutes of prep work.Photographer: Antonis Achilleos Prop Stylist: Tom Driver Food Stylist: Karen Schroeder-Rankin.2. Crab and LobsterSeafood lovers will likely get their fair share of zinc, as crab and lobster are also top food sources of the mineral. 3 ounces of cooked Alaskan king crab has 43% of your daily zinc recommendation, while 3 ounces of cooked lobster has 23%.OurCrab-Stuffed Mushroomsare an easy and delicious finger food appetizer, while ourLobster Ravioliis the perfect main dish to serve for a fancy date night at home.3. Meat and PoultryOmnivores have the best chance of getting all the zinc they need from food. Besides seafood, beef, pork and chicken are all excellent sources of zinc. A 3-ounce serving of chuck roast gives you the most zinc, with 47% of your daily need, while a 3-ounce beef patty offers 35%. Pork chops offer 19% and dark meat chicken boasts 16% in a 3-ounce serving.OurSlow-Cooker Garlicky Pot Roastis sure to please a crowd and pairs perfectly with one of ourfavorite Mediterranean salad recipes. The best part is that it cooks while you’re at work so you can come home to a delicious meal in minutes.6 Foods with More Vitamin C Than an Orange4. LegumesDon’t worry vegetarians, there are several good sources of zinc that will help keep your immunity up too. Legumes are a top vegetarian source of zinc, with a cup of baked beans offering 38% of your daily recommendation. A cup of cooked chickpeas also offers 18%.Legumes areone of our favorite plant proteins, as they are rich in fiber, B vitamins, iron and several other essential nutrients. Try ourPressure-Cooker Hummusfor low-maintenance, zinc-rich sides.5. Pumpkin SeedsPumpkin seeds are another incredibly nutrient-dense food. Sometimes called pepitas, which are pumpkin seeds without a hull, these seeds pack 15% of your daily zinc recommendation in one ounce while alsooffering fiber, protein, magnesium and antioxidants.Talk about a superfood!We love using pumpkin seeds in ourSuper-Seed Snack Barsfor a convenient breakfast or snack. These bars are also a great meal-prep option and will stay good for up to a week in the fridge.6. YogurtDairy products are another important food source of zinc. Yogurt offers the most, with 11% of your daily recommendation in an 8-ounce serving. Yogurt is also packed with probiotics, which can help keep your immune system strong. Yogurt is another great make-ahead option for busy mornings.7. CashewsCashews are a good source of fiber, magnesium and zinc to help keep your body’s defenses strong. Just an ounce of dry-roasted cashews has 11% of your daily zinc recommendation.Try using cashews in our magicalVegan Mac & Cheese—you won’t miss the dairy at all! They are also delicious in our Thai Chicken Stir-Fry with Basil & Cashews.Nutrition Source:National Institutes of Health Office of Dietary SupplementsWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Zinc is a popular ingredient in cold and flu medications, as it can helpboost immunity, keep inflammation at bay and shorten the duration of a cold. However, zinc is also found in a wide variety of foods that will help keep your immune system in tip-top shape.It’s recommended that women should aim to get8 milligrams of zinc per day, while men should get 11 milligrams. All of these nutritious foods have more than 10% of your daily zinc recommendation per serving and will help you get a variety of other nutrients as well.1. OystersOysters are the best food source of zinc, as a 3-ounce serving of cooked oysters offers nearly 500% of the daily recommendation. They areone of the most widely known aphrodisiacs, and zinc is also linked tohigher sperm count.Our Oysters Au Gratin with Spinach & Breadcrumbs is the perfect way to try cooking oysters at home. This dish is crispy, cheesy and has a hint of spice—and it only requires 35 minutes of prep work.Photographer: Antonis Achilleos Prop Stylist: Tom Driver Food Stylist: Karen Schroeder-Rankin.2. Crab and LobsterSeafood lovers will likely get their fair share of zinc, as crab and lobster are also top food sources of the mineral. 3 ounces of cooked Alaskan king crab has 43% of your daily zinc recommendation, while 3 ounces of cooked lobster has 23%.OurCrab-Stuffed Mushroomsare an easy and delicious finger food appetizer, while ourLobster Ravioliis the perfect main dish to serve for a fancy date night at home.3. Meat and PoultryOmnivores have the best chance of getting all the zinc they need from food. Besides seafood, beef, pork and chicken are all excellent sources of zinc. A 3-ounce serving of chuck roast gives you the most zinc, with 47% of your daily need, while a 3-ounce beef patty offers 35%. Pork chops offer 19% and dark meat chicken boasts 16% in a 3-ounce serving.OurSlow-Cooker Garlicky Pot Roastis sure to please a crowd and pairs perfectly with one of ourfavorite Mediterranean salad recipes. The best part is that it cooks while you’re at work so you can come home to a delicious meal in minutes.6 Foods with More Vitamin C Than an Orange4. LegumesDon’t worry vegetarians, there are several good sources of zinc that will help keep your immunity up too. Legumes are a top vegetarian source of zinc, with a cup of baked beans offering 38% of your daily recommendation. A cup of cooked chickpeas also offers 18%.Legumes areone of our favorite plant proteins, as they are rich in fiber, B vitamins, iron and several other essential nutrients. Try ourPressure-Cooker Hummusfor low-maintenance, zinc-rich sides.5. Pumpkin SeedsPumpkin seeds are another incredibly nutrient-dense food. Sometimes called pepitas, which are pumpkin seeds without a hull, these seeds pack 15% of your daily zinc recommendation in one ounce while alsooffering fiber, protein, magnesium and antioxidants.Talk about a superfood!We love using pumpkin seeds in ourSuper-Seed Snack Barsfor a convenient breakfast or snack. These bars are also a great meal-prep option and will stay good for up to a week in the fridge.6. YogurtDairy products are another important food source of zinc. Yogurt offers the most, with 11% of your daily recommendation in an 8-ounce serving. Yogurt is also packed with probiotics, which can help keep your immune system strong. Yogurt is another great make-ahead option for busy mornings.7. CashewsCashews are a good source of fiber, magnesium and zinc to help keep your body’s defenses strong. Just an ounce of dry-roasted cashews has 11% of your daily zinc recommendation.Try using cashews in our magicalVegan Mac & Cheese—you won’t miss the dairy at all! They are also delicious in our Thai Chicken Stir-Fry with Basil & Cashews.Nutrition Source:National Institutes of Health Office of Dietary Supplements
Zinc is a popular ingredient in cold and flu medications, as it can helpboost immunity, keep inflammation at bay and shorten the duration of a cold. However, zinc is also found in a wide variety of foods that will help keep your immune system in tip-top shape.
It’s recommended that women should aim to get8 milligrams of zinc per day, while men should get 11 milligrams. All of these nutritious foods have more than 10% of your daily zinc recommendation per serving and will help you get a variety of other nutrients as well.
1. Oysters
Oysters are the best food source of zinc, as a 3-ounce serving of cooked oysters offers nearly 500% of the daily recommendation. They areone of the most widely known aphrodisiacs, and zinc is also linked tohigher sperm count.
Our Oysters Au Gratin with Spinach & Breadcrumbs is the perfect way to try cooking oysters at home. This dish is crispy, cheesy and has a hint of spice—and it only requires 35 minutes of prep work.
Photographer: Antonis Achilleos Prop Stylist: Tom Driver Food Stylist: Karen Schroeder-Rankin.
2. Crab and Lobster
Seafood lovers will likely get their fair share of zinc, as crab and lobster are also top food sources of the mineral. 3 ounces of cooked Alaskan king crab has 43% of your daily zinc recommendation, while 3 ounces of cooked lobster has 23%.
OurCrab-Stuffed Mushroomsare an easy and delicious finger food appetizer, while ourLobster Ravioliis the perfect main dish to serve for a fancy date night at home.
3. Meat and Poultry
Omnivores have the best chance of getting all the zinc they need from food. Besides seafood, beef, pork and chicken are all excellent sources of zinc. A 3-ounce serving of chuck roast gives you the most zinc, with 47% of your daily need, while a 3-ounce beef patty offers 35%. Pork chops offer 19% and dark meat chicken boasts 16% in a 3-ounce serving.
OurSlow-Cooker Garlicky Pot Roastis sure to please a crowd and pairs perfectly with one of ourfavorite Mediterranean salad recipes. The best part is that it cooks while you’re at work so you can come home to a delicious meal in minutes.
6 Foods with More Vitamin C Than an Orange
4. Legumes
Don’t worry vegetarians, there are several good sources of zinc that will help keep your immunity up too. Legumes are a top vegetarian source of zinc, with a cup of baked beans offering 38% of your daily recommendation. A cup of cooked chickpeas also offers 18%.
Legumes areone of our favorite plant proteins, as they are rich in fiber, B vitamins, iron and several other essential nutrients. Try ourPressure-Cooker Hummusfor low-maintenance, zinc-rich sides.
5. Pumpkin Seeds
Pumpkin seeds are another incredibly nutrient-dense food. Sometimes called pepitas, which are pumpkin seeds without a hull, these seeds pack 15% of your daily zinc recommendation in one ounce while alsooffering fiber, protein, magnesium and antioxidants.Talk about a superfood!
We love using pumpkin seeds in ourSuper-Seed Snack Barsfor a convenient breakfast or snack. These bars are also a great meal-prep option and will stay good for up to a week in the fridge.
6. Yogurt
Dairy products are another important food source of zinc. Yogurt offers the most, with 11% of your daily recommendation in an 8-ounce serving. Yogurt is also packed with probiotics, which can help keep your immune system strong. Yogurt is another great make-ahead option for busy mornings.
7. Cashews
Cashews are a good source of fiber, magnesium and zinc to help keep your body’s defenses strong. Just an ounce of dry-roasted cashews has 11% of your daily zinc recommendation.
Try using cashews in our magicalVegan Mac & Cheese—you won’t miss the dairy at all! They are also delicious in our Thai Chicken Stir-Fry with Basil & Cashews.
Nutrition Source:National Institutes of Health Office of Dietary Supplements
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