Zinc is a vital mineral crucial for immune system function, wound healing, and overall health. To ensure you’re getting enough, incorporate these foods into your diet:

1. Shellfish: Oysters, crab, and lobster are rich sources of zinc, with oysters containing the highest amount per serving.
2. Meat: Beef and lamb provide significant amounts of zinc. Pork and chicken also contribute, though to a lesser extent.
3. Legumes: Chickpeas, lentils, and beans offer zinc, making them excellent choices for vegetarians and vegans.
4. Nuts and Seeds: Pumpkin seeds, cashews, almonds, and sesame seeds are good sources of zinc.
5. Dairy: Cheese and yogurt contain zinc, albeit in modest amounts. Milk also contributes, albeit less prominently.
6. Whole Grains: Quinoa, brown rice, and oats provide zinc, though the absorption may be lower compared to animal sources.
7. Vegetables: Spinach, mushrooms, and asparagus are notable vegetable sources of zinc.

To maximize zinc absorption, consider soaking, sprouting, or fermenting grains and legumes before consumption. Ensuring a diverse diet with these zinc-rich foods can help maintain optimal health and wellbeing.