And research shows that avocado consumption is associated with better diet quality and nutrient intake. Meat is an excellent source of zinc ( 4 ). Per six medium oysters, we can get around 178% of the daily value for zinc ().Aside from zinc, oysters provide significant amounts of vitamin B12, copper, selenium, and even some omega-3. These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. By Isadora Baum. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving. Berries are good sources of zinc too. Better Choices for Healthy Weight Loss The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. Some other foods on this list may have more zinc, but it’s unlikely that you would eat very much of that food in one sitting, like pumpkin seeds. Spinach is a super food which is rich in every nutrient and zinc is no exception. Food rich in zinc include eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains. Zinc: 7,1 mg in 3oz of braised beef (64% DV) Cereals: As shellfish is exceptionally rich in zinc, it is better to eat this food occasionally. Zinc-rich foods Credit: Getty Images Zinc plays a big role in your body, from wound healing to your perceptions of taste and smell to the synthesis of protein and DNA. Pumpkin seeds are also good for prostate health, and they promote your mental health. They also improve digestion by quickly moving foods through the digestive tract. He or she can determine how much zinc you need for optimal health. Spinach is one of the most nutrient-dense foods in existence. Oysters are one of the most nutrient-dense foods in the world, and they are a great source of zinc too. Zinc is found in cells throughout our body and our body does not store it. Shellfish is not easily available. Add foods like hummus, edamame, and black beans to … Try incorporating more hummus (a tahini-butter-based Middle Eastern dip) into your diet, or even consider replacing wheat flour with sesame seed flour in your baked goods or bread. Beans and legumes are another great plant-based option if you want to up your zinc intake without meat. This is also one of the best zinc food sources that people should not ignore! Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. One mineral that often misses our attention is zinc. A cup of cooked or canned chickpeas is high in … Foods high in ZINC ionophores (activators) QUERCETIN & Epigallocatechin U.S. Department of Agriculture: The two flavonoids QUERCETIN & EPIGALLOCATECHIN GALLATE have an action similar to chloroquine but are much safer when consumed in moderate amounts as part of your healthy diet. However, the inhibitory effects of phytic acid on the absorption of zinc can be minimized with methods like soaking, heating, sprouting, fermenting and leavening. Beef is also rich in Vitamin B-12, riboflavin, choline and iron. Kidney Beans Rich in Zinc. Whether eaten raw, roasted or ground into tahini butter, a 100 gram serving of sesame seeds provides about 10 mg of zinc. Is your diet lacking in zinc? Not only are hemp seeds rich in zinc, but they are an excellent source of omega-3 and omega-6 fatty acids, which have beneficial effects on your cardiovascular system and helps to keep inflammation at bay. 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