While Flintstone Vitamins advertise that they are from “A to Zinc”, Zinc is often overlooked. We need this micro-nutrient in our lives and bodies, and out bodies can suffer without it. Zinc helps support a healthy immune system, helps keep out DNA strong, and helps eliminate free radicals from out bodies. But, many adults – even vitamin-takers – are Zinc deficient. If you are, don’t worry. There are plenty of yummy foods that can help you get the Zinc boost to fuel your mind and body. While a Zinc supplement is great, eating these foods can keep you healthy without another pill daily.


Shellfish have good amount of zinc—especially oysters, which have about 76 grams of zinc for a serving of six medium oysters. That’s seven times more than the daily recommended value for adults (RDA), which is about 10 grams per day, depending on age and whether you’re breastfeeding and lactating. If you have never eaten shellfish, perhaps it is a good idea to have an allergy test performed at your doctor’s office. A shellfish allergy is terrible – and can be deadly – if you are not aware of it.

Meat – Red & White

Meat is a good source of zinc, including beef shanks with 8.9 grams per serving, pork shoulder at 4.2 grams per serving, pork tenderloin at 2.7 grams per serving, 3.4 grams for one chicken leg, and 1 gram for a serving of chicken breast. Be sure to watch you fat intake, as most Zinc-loaded meats (red and white) are higher in fat than those that are not as Zinc-loaded. Leaner proteins are still good – but if you are set to ingest only lean proteins you may need to add a Zinc supplement into your life.

Fortified Breakfast Cereals

Not Lucky Charms – but good-for-cereal. A lot of cereals are fortified with about 25 percent of the daily recommended allowance per serving, which is usually about ¾ cup. Cheerios, Chex, Life, Fiber One, Grape Nuts, and Wheatabix, to name a few, are fortified with Zinc and other vitamins and minerals that you need.


Diary provides a good amount of zinc in cheeses, yogurt, and whole milk with approximately 1 gram of zinc per serving. More reasons to eat more cheese and dairy if you aren’t lactose intolerant – but if you can take Lactaid pills, do so to consume this much-needed Zinc source.

Nuts & Seeds

Pumpkin seeds, cashews, and almonds are excellent snacks and a good way to get additional zinc into your diet. Nuts range from 1 to 2 grams of zinc per serving, with pumpkin seeds being the highest. Be careful, though: Nuts have a high amount of fat, which may not be good for all diets. And, too many nuts can cause an upset stomach for some.