Anyone who focuses on healthy nutrition and a balanced lifestyle will inevitably come across the trace element zinc. Zinc-rich foods should be a natural part of everyday nutrition for everyone. But how can a diet rich in zinc be achieved? What are the differences between foods of animal and plant origin? And who needs particularly high amounts of zinc? You’ll find the answers in this article.
Foods containing zinc: these products are particularly rich in zinc
Zinc is an essential trace element. This means that although we only need small amounts, it is vital because the body cannot produce zinc itself. Among other things, zinc is indispensable for normal immune system function and plays an important role in metabolic processes as well as in maintaining healthy skin, hair and nails.
Since zinc cannot be stored easily in the body, a regular—ideally daily—intake is important.
Animal-based foods rich in zinc
Anyone aiming for a zinc-rich, balanced diet should include the following animal products:
- Lean beef (approx. 4–4.5 mg of zinc per 100 g)
- Pork (approx. 2.5–3 mg of zinc per 100 g)
- Hard cheeses such as Emmental or mountain cheese (approx. 3.5–4.5 mg per 100 g, depending on variety)
- Soft cheeses such as Camembert (approx. 2–3 mg per 100 g)
- Eggs (approx. 1.3 mg of zinc per 100 g)
Plant-based foods containing zinc
Important to know: although the following plant-based foods contain high amounts of zinc, the zinc is often less readily absorbed by the body. The reasons—and solutions—are explained in the next section. First, here are zinc-rich plant foods:
- Pumpkin seeds (approx. 7.5 mg of zinc per 100 g)
- Sesame seeds (approx. 7 mg of zinc per 100 g)
- Sunflower seeds (approx. 5.5 mg of zinc per 100 g)
- Cashew nuts (approx. 5 mg of zinc per 100 g)
- Oats (approx. 4–4.5 mg of zinc per 100 g)
- Dried lentils (approx. 3.5–4 mg of zinc per 100 g)
- Dried chickpeas (approx. 2.5–3 mg of zinc per 100 g)
- Wholegrain flour (approx. 2.5–3 mg of zinc per 100 g)
Zinc and phytate: why zinc from animal products is often better absorbed
When reviewing zinc intake recommendations from the German Nutrition Society (DGE), an interesting distinction becomes apparent: the zinc content of food alone is not the only decisive factor. Zinc requirements also depend on how much phytate is consumed. The higher the phytate intake, the greater the zinc requirement.
Phytate is a naturally occurring plant compound found in whole grains, nuts, seeds and legumes. In plants, phytate serves as a mineral storage compound. In the human body, however, it has a particular property: it can bind zinc in the intestine, significantly reducing absorption.
Does this mean that seeds, grains and legumes are bad for zinc intake? No. However, because these foods also provide large amounts of phytate, a slightly higher zinc intake is necessary.
How can zinc absorption be improved?
You can increase the bioavailability of plant-based zinc by:
- Soaking legumes, nuts or seeds before cooking to significantly reduce phytate content
- Sprouting seeds and grains, which produces zinc-rich sprouts with lower phytate levels
- Using fermented foods: sourdough bread, for example, contains less phytate than conventional wholegrain bread and allows better zinc absorption
Who should pay particular attention to zinc intake?
Zinc is important for everyone. However, certain groups should take special care to ensure adequate zinc intake, including:
- Pregnant and breastfeeding women
- People following vegetarian or vegan diets
- Individuals with chronic intestinal diseases
- People with very unbalanced diets
How can I include more zinc in my diet?
Even small changes can make a big difference: add nuts to your muesli or seeds to your salad, choose wholegrain products whenever possible, and aim for as much variety as you can.
If you would like to further support your zinc intake, a dietary supplement can be a helpful option. Our high-quality Zinc & Selenium capsules are available in a convenient 4-month supply. They are produced in Germany using premium raw materials and are easy to integrate into everyday life. Give them a try.
