Here are some foods that are high in zinc

Animal-based Sources:

• Oysters: The richest source of zinc.  
• Meat: Beef, lamb, and pork.  
• Poultry: Chicken and turkey.  
• Seafood: Crab, lobster, and shrimp.  

Plant-based Sources:

• Legumes: Chickpeas, lentils, and beans.  
• Nuts and Seeds: Pumpkin seeds, sesame seeds, chia seeds, and cashews.  
• Whole Grains: Whole wheat bread, brown rice, and oats.  
• Fortified Cereals: Many breakfast cereals are fortified with zinc.  

Important Note:

• Zinc Absorption: Zinc from animal-based sources is generally better absorbed than from plant-based sources.  
• Phytates: Plant-based foods contain phytates, which can reduce zinc absorption. Soaking legumes and fermenting grains can help reduce phytate content.

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by Jerry Ramonyai