zinc-rich foods

6 (very) Zinc-rich foods

Increase your daily consumption of this mineral with these foods rich in Zinc

Zinc is an essential mineral for the body, having several important functions in it, among which we can highlight its role in optimizing the functioning of the immune system, energy metabolism and especially its impact on testosterone levels.

It is therefore convenient for you to be familiar with some of the Zinc-rich foods, especially now with the summer heat, as sweat leads to a significant loss of this mineral, and so does training.

An eventual deficiency can result in a decrease in your testosterone levels, which is completely preventable, and obviously harmful.

The easiest way to ensure that you fill any potential shortage of this mineral is, of course, through food. This is possible using foods rich in Zinc.

Zinc is one of the ingredients, and the main one, of the Z (inco) MA supplement, to find out more about this supplement take a look in this article.

Below are 6 foods that are very rich in Zinc, as well as their general nutritional value per 100g, to facilitate their introduction into your diet.


zinc oysters

You may not be able to include them in your diet on a regular basis, but oysters are the richest food in Zinc.

In addition to being a great source of zinc, oysters also provide some proteins, omega-3 fatty acids, as well as various vitamins and minerals.

Zinc % DDR Calories Total fat Hydrates Proteins
90mg  900% 68 2.5g 3.9g 7g

Wheat germ

Zinc wheat germ

Wheat germ is rich in Zinc, but also in several other minerals and vitamins, such as Folic acid, Vitamin E, and B vitamins, which strengthen the immune system and beyond.

Zinc % DDR Calories Total fat Hydrates Proteins
12.3mg  123% 360 10g 52g 23g

Calf Liver


The calf liver is rich in Zinc, proteins, but, in addition, it is also loaded with Vitamin B12, which helps to keep the nervous system and blood cells healthy, as well as Vitamin A.

Zinc % DDR Calories Total fat Hydrates Proteins
12mg  120% 193 7g 4g 27g

Pumpkin Seeds

7 - Pumpkin seeds

In addition to being delicious and rich in Zinc, as well as other minerals such as Magnesium or Potassium, these seeds are high in calories, which facilitates weight gain in a diet hypercaloric.

Zinc % DDR Calories Total fat Hydrates Proteins
10.3mg  103% 446 19g 54g 19g



Red meat is rich in Zinc, and beef is no exception, with high values of quality protein, it is an excellent way to have high levels of this mineral in your diet.

There are several cuts and types of red meat, these are the approximate values for cuts in the rib area.

Zinc % DDR Calories Total fat Hydrates Proteins
7.4mg  74% 205 10g 0g 27g

Sesame seeds

6 - Sesame seeds or flour

This food is not only rich in Zinc, but also in most other minerals, with the main highlight being Manganese, Calcium, Copper and Magnesium.

However, it is necessary to pay attention to the amount of calories, since it is an extremely caloric food, which, like pumpkin seeds, can be beneficial in a weight gain diet, but not as convenient in a hypocaloric diet.

Zinc % DDR Calories Total fat Hydrates Proteins
7.2mg  72% 565 48g 25.7g 17g


Apart from the others, you are left with several foods that are easy to include in your daily life to ensure that your Zinc levels are optimized.

The benefits of this mineral are obvious, but its consumption must be considered and not excessive, since Zinc can become toxic in too high doses.

The daily dose varies from individual to individual, depending on their lifestyle and sex, but the minimum recommended value for the general population is 10mg, and athletes normally need higher values.

Note. The values shown are approximate numbers, based on the information on the website nutritiondata.com

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