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5 Highest Sources of Zinc

I'm sure you rarely think to yourself, "Did I get enough zinc today?" Zinc just doesn't get the press like other minerals, calcium for instance. Zinc is an essential mineral since it's present in every cell of our bodies. We need zinc for a healthy immune system (it helps increase the production of white blood cells) to heal wounds, and in order to have the ability to taste and smell. Two of my favorite senses. Zinc has also been shown to slow the growth of cancer.

Adult women should be getting 9 mg of zinc per day, and it's best to obtain your zinc from actual food rather than a supplement, so here are some great sources:

  • 6 ounces of oysters: 75 mg
  • 3 ounces of crab: 7 mg
  • 3 ounces of beef: 6 mg
  • 1 cup chopped chicken: 2.9 mg
  • 1 cup chickpeas: 2.5 mg

Fit's Tips: If you consume more than 50 mg of zinc (as can happen if you take supplements), it can lead to improper copper metabolism, altered iron function, reduction of HDLs (good cholesterol), and reduced immune function.


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