Zinc Foods and
Foods High in Zinc

Zinc foods can help to give you more testosterone as well as the many benefits of zinc. 

And foods high in zinc are usually animal meats or shellfish like oysters.  However, other zinc rich foods can help with your daily zinc needs.

The average adult female requires about 8 mg. of zinc every day to meet the daily RDA of this essential nutrient and the average adult male requires 11 mg. of zinc.

The symptoms of a zinc deficiency are numerous as zinc is needed by your body to operate properly.  It's involved with many enzyme systems within your body.

And sometimes we can only absorb 20 to 40 percent of the zinc that is in our zinc foods.

Factors such as phytic acid and fiber found in nuts, seeds, grains, and legumes can all interfere with zinc absorption from these zinc foods.


Also your zinc reserves can be depleted by drinking too much alcohol, pregnancy, and being fanatically athletic.

Symptoms of Zinc Deficiency

  • Weight Loss
  • Poor Appetite
  • Decreased Sense of Taste
  • Decreased Sense of Smell
  • Weak Immune System
  • Delayed Wound Healing
  • Impaired Glucose Metabolism
  • Low Libido
  • Delayed Puberty
  • Acne & Rough Skin
  • White Spots on Nails
  • Brittle Nails
  • Mentally Slower
  • Dwarfism
  • Sleep Disorders
  • Blood Pressure Problems
  • Hair Loss and Dandruff
  • Stretch Marks
  • Reduction in Collagen Production
  • Prostate Problems
  • Paranoia
  • Inflammatory Bowel
  • Diarrhea
  • Cataracts
  • Night Blindness
  • Menstrual Problems

How to Shuck an Oyster

This should help alleviate some of the hesitation about consuming powerful zinc foods like oysters.  And remember there are East coast and West coast oysters which look and taste a little different.

Foods High in Zinc

Oysters - 76 mg. per 6 medium oysters

Alaskan King Crab - 6.5 mg. per 3 oz. serving

Beef Liver - 6.0 mg. per 4 oz. serving

Grass Fed Meat - 4.4 mg. per 4 oz. serving

Organic Dark Turkey Meat - 4.8 mg. per 4 oz. serving

Lamb - 4.5 mg. per 4 oz. serving

Buffalo Meat - 4.0 mg. per 4 oz. serving

Lobster - 4.5 mg. per 1 good sized lobster

Swiss Cheese - 3.6 mg. per 3 oz. serving

Pork Bratwurst - 3.6 mg. per 4 oz. serving

Raw Clams - 3.1 mg. per 1 cup serving (clams & liquid)

Scallops - 3.2 mg. per 4 oz. serving

Zinc Rich Foods

Roasted Pumpkin Seeds - 2.9 mg. per 1 oz. serving

Roasted Duck - 2.6 mg. per 1 cup serving

Organic Dark Meat Chicken - 2.0 mg. per 4 oz. serving

zinc rich foods

Raw Shrimp - 2.4 mg. per 8 large shrimp

Boiled Green Peas - 1.9 mg. per 1 cup serving

Dark Chocolate - 1.8 mg. per 2 oz. serving

Roasted Cashews - 1.6 mg. per 1 oz. serving

Toasted Sesame Seeds - 2.0 mg. per 1 oz. serving

Duck Eggs - 2.0 mg. per 2 duck eggs

Cooked Garbanzo Beans - 1.6 mg. per 4 oz. serving

Cooked Lentils - 1.6 mg. per 4 oz. serving

Baked Beans - 1.6 mg per 4 oz. serving

If you feel like storing up on extra zinc, you could devour a bunch of "sustainable-caught" oysters - raw oysters are more powerful.

Zinc foods like oysters that are foods high in zinc could help to give your body the boost it needs to overcome symptoms of zinc deficiency.

And remember that it will only take about 1 good sized oyster to give your body its zinc foods RDA.

The Benefits of Zinc are Numerous

healthy hair
  • Supports Healthy Hair & Nail Growth
  • Connected with Smooth & Supple Skin
  • Increases Wound Healing
  • Promotes Collagen Formation & Treats Eczema
  • Supports your Immune System
  • Increases Sperm Production
  • Increases Enzyme Production
  • Helps with Acne and Pimples
  • Promotes a Healthy Prostate
  • Relieves Chronic Fatigue & Lessens Colds
  • Good for Night Blindness
  • Helps with Mood Problems
  • Needed for Healthy Reproductive Organs

Too Little or Too Much Zinc?

People who eat strict vegetarian or vegan diets or do not consume enough zinc rich foods will probably suffer from symptoms of zinc deficiency.  Also, people who consume the SAD (Sad American Diet) or drink too much coffee may become deficient in zinc. 

And symptoms of zinc deficiency need to be corrected before they lead to more serious disorders or problems.

On the other hand if you consume too many zinc foods, you could experience abdominal cramping, diarrhea, and vomiting.  This may apply to people who consume a fanatical amount of foods high in zinc for too long or take a lot of zinc supplements.

It's important that you get enough copper in your diet to offset too much zinc.  And zinc foods like grass fed liver, wild caught oysters, and organic chocolate will usually have a good amount of both copper and zinc.


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