Food & Nutrition

Top 10 Foods High in Zinc

Zinc is one of the most important minerals to maintain good health. It plays a key role in many basic processes and the functions of different enzymes. Also, zinc helps grow and repair body tissues, boost immunity, and metabolize other nutrients. A typical adult requires around 8 to 11 mg on a daily basis, which can be met through the diet. Below is a list of top 10 foods high in zinc that you should know.

Whole Grains

Many types of whole grains, such as oats, rice, quinoa, and wheat, contain a considerable amount of zinc. Nevertheless, phytates in these foods can bind to the mineral and make it more difficult for the body to absorb. Refined grains tend to contain fewer phytates, thus providing more zinc. But they are not better for your health since the refining process has removed some important nutrients in the grains, such as selenium, manganese, phosphorus, iron, magnesium, B vitamins, and fiber. [1]