11 Foods High in Zinc That Support a Healthy Immune System

When it comes to immune-boosting nutrients, zinc usually tops the list as one of the best. It’s no wonder with how zinc supplements have been flying off the shelves in recent years—but supplements aren’t the only (or always the best) option when looking to increase your daily zinc intake. There are so many healthy, natural, accessible foods high in zinc from which to choose. Here’s how zinc helps to bolster the immune response and support overall health, plus the best zinc foods to stock up on at the grocery store.

What Is Zinc?

While technically a metal, zinc is a mineral that's considered an essential nutrient, which means the body cannot produce it on its own, thus requiring us to consume it through either food or other external supplementation. Zinc is present in each of our cells as the second most abundant mineral in the body (after iron), where it carries out a multitude of roles. It's required for the action of over 300 enzymes in the body that aid in nerve function, digestion, metabolism, smell, and taste.

For example, zinc is required for protein and collagen formation, illuminating why it’s so effective at speeding up wound healing. On top of that, zinc plays a vital role in the functioning of several types of immune cells in the body, springing the immune system into action. And it's even important for the formation of DNA and healthy cells within the body, facilitating healthy growth and development. As an antioxidant, zinc works to eliminate oxidative stress and molecules, like free radicals, that promote inflammation and disease in the body.

Foods High in Zinc

Now you know the benefits of adding zinc to your diet, but where do you get started? We've rounded up some of our favorite foods that are rich in zinc to stock up on in your kitchen.

Nuts and Seeds

On the plant-based side, nuts and seeds can also offer notable amounts of zinc. One ounce of pumpkin seeds boasts 2.2 mg, and the same amount of peanuts contains about 0.8 mg. The sky’s the limit with the delicious culinary possibilities for these nutty favorites including trail mix, PB&J sandwiches, salads, baked goods, and many others.

Eggs

Eggs are not only tasty and satisfying, but offer tons of important nutrients. One large egg offers 0.6 mg of this coveted mineral, along with plenty of protein, vitamin D, and choline.

Whole Grains

The fiber in whole grains helps regulate digestion, manage cholesterol levels, and keep you satisfied throughout the day. Beyond fiber, these grain and cereal options include important micronutrients, including zinc. While you can find bread products fortified with zinc, oats are the best natural whole grain zinc source with 2.3 mg in one cup of cooked oatmeal. Brown rice is also a great option with 0.7 mg per half cup cooked.

Legumes

Legumes like beans, peas, and lentils also contain decent amounts of zinc—alongside the protein, fiber, and other micronutrients they’re most known for. Peanuts are technically legumes and a great source of zinc as mentioned. Kidney beans are another excellent option offering 0.6 mg per half cup cooked, as are lentils with 1.3 mg in the same amount.

Meat

While certain meat products like beef and pork can come with larger amounts of saturated fat, which needs to be consumed more sparingly, there’s no denying the nutrients found in animal proteins, zinc included. Beef is a particularly high source of the mineral with 3.8 mg per three ounces whereas pork provides 1.9 mg in the same amount.

Dairy

When it comes to zinc content, dairy wins out over dairy alternatives. One and a half ounces of cheese offers 1.5 mg of zinc, and both one cup of low-fat cow’s milk and six ounces of yogurt provide 1 mg each.

Certain Veggies Like Kale, Broccoli, and Tomatoes

Several vegetable  options are higher in zinc: One cup of raw kale offers 0.3 mg of zinc, while broccoli boasts 0.4 mg per half cup cooked. Cherry tomatoes (technically a fruit!) also make the list offering 0.1 mg per half cup raw.

Chickpeas

One cup of chickpeas contains 2.51 milligrams of zinc, which is about a quarter of the daily value (23 percent). Chickpeas can be enjoyed as they are, but they're also a staple in everything from hummus to falafel and many plant-based burgers. They're also often used in salads, soups, stews, and curries.

Spinach

Spinach can be eaten raw or cooked, in an omelet or in a salad. There is so much you can do with spinach—you can even add it to your smoothies. And it's a delicious source of zinc. One package of spinach contains 1.5 milligrams of zinc, which is about 14 percent of the daily value.

Oysters

Oysters are high in zinc. Just one medium oyster contains 8.3 milligrams of zinc.That's about 75 percent of the daily value since the recommended daily intake for zinc is around 11 milligrams .

Zinc Benefits

Zinc can help to strengthen your immune system, shortening the amount of time you’re feeling under the weather. But that's not all. Here are some of the biggest benefits of it.

Slows Signs of Aging

This micronutrient is vital as we get older. One review found that zinc supplementation can help slow the signs and symptoms of aging in older adults. It may also be tied to a decreased risk for degenerative diseases including age-related macular degeneration.

Improves Respiratory Health

Whether it be a cold or full-blown respiratory infection, zinc is effective against a whole host of respiratory symptoms. ​​A systematic review found that zinc supplementation can shorten or even prevent respiratory tract infections in adults. Evidence also shows this immune-boosting mineral to be powerful against cold symptoms, with zinc supplementation within 24 hours of the first inklings of a cold reducing symptoms and severity.

Boosts Metabolism and Heart Health

When it comes to managing the blood sugar and lipid levels that can contribute to metabolic and heart conditions like type 2 diabetes and heart disease, zinc is also impactful. In fact, one meta-analysis found that zinc supplementation was associated with lower blood lipid levels in individuals with type 2 diabetes. In women with gestational diabetes, zinc was also associated with lower fasting glucose levels and insulin resistance.

Combats Cancer

While a generally recognized anti-cancer agent, zinc has also been effective against specific types of cancer, including leukemia.

Supports Spinal Health

Interestingly, zinc has even been found to be powerful in expediting the healing of spinal cord injuries, while also working to maintain the general health of this vital structure in the body.

Improves Stomach Problems

Finally, this mineral has been linked with improvement in the most common tummy troubles including vomiting and diarrhea, especially in children.

How Much Zinc Do You Need?

The recommended daily allowance (or the amount to aim for) is 8 milligrams (mg) for adult women and 11 mg for adult men. The tolerable upper limit for zinc consumption is 40 mg per day, which is pretty difficult to achieve. When we get much beyond this amount on a somewhat regular basis, we may experience negative impacts like nausea, diarrhea and headaches as well as impaired copper, iron, and magnesium absorption (zinc can inhibit the absorption of these when consumed in excessive amounts).

Many people across the country (and the globe) aren’t getting enough of this essential micronutrient. In fact, zinc deficiency has been observed in nearly 17% of the global population, increasing their susceptibility to infection. Telltale signs of zinc deficiency include poor appetite, reduced taste or smell, depressed mood, hair loss, diarrhea, and decreased immunity and wound healing. Those most at risk for deficiency include those who are pregnant, anemic, or have chronic kidney disease, since zinc needs are increased with these conditions. It’s also important to note that those following a plant-based diet are at a slightly higher risk for deficiency because, while there are plant-based sources of the mineral, its bioavailability is lower in plant food sources than in animal-based options.

Foods High in Zinc vs. Zinc Supplements

Supplements are another option your doctor or dietitian may recommend if you struggle to meet your daily zinc needs through food. However, it’s important to always choose brands that are third-party-verified by organizations like United States Pharmacopeia (USP) or the National Science Foundation (NSF) to best ensure purity and safety standards. This is important because the Food and Drug Administration (FDA) doesn’t regulate supplements in the same way they do food and medications, so there is less guarantee of quality and safety in these products.