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Britannica Sources used in this answer

Which foods are especially high in zinc?

Created from Britannica articles using AI. AI can make mistakes, so verify using Britannica articles.
A labeled diagram of the periodic table entry for zinc, showing its atomic number 30, symbol Zn, atomic weight 65.38, electron configuration, name, hexagonal crystal structure, solid state at room temperature, and classification as a transition metal.
zinc

Zinc is an essential trace element for the human body, and obtaining adequate amounts through diet is important for maintaining health. Foods that are particularly high in zinc include:

  • Red meat1
  • Shellfish1

While other foods such as legumes, whole-grain breads, and various plant-based products contain zinc, they also contain substances like fibre and phytic acid that can inhibit the body's ability to absorb the mineral. Consequently, individuals who follow strict vegetarian diets or consume diets high in these specific plant-based foods may be more vulnerable to zinc deficiency. Ensuring a balanced intake of protein-rich sources is a key factor in maintaining healthy zinc levels.1