The oyster is a food very rich in zinc Indeed, 100 g of oyster provides more than 20 mg of zinc. A single oyster of about 50 g provides the daily zinc needs of an adult. In addition, zinc from oysters is easily assimilated by the body. The oyster also contains other minerals and trace elements.
Crab is a good source of zinc with 9.8mg per 100g serving. Crab also contains protein and is an excellent source of vitamin B12 (plays an important role with folic acid in the production of red blood cells) or selenium.
100 g of toasted wheat germ provides 16 mg of zinc. It is therefore an excellent source of zinc. To eat it, you can mix it with other cereals or sprinkle it on a salad.
Roasted pumpkin seeds can fill up with minerals and trace elements, including zinc. 100 g of pumpkin seeds provide 7.64 mg of zinc. You can eat them as an aperitif to replace the usual pistachios. You can also incorporate them into your salads.
100 g of pork liver provides 8 mg of zinc. Pork liver is also an excellent source of iron and vitamin B. So eat pork liver from time to time to fill up on minerals and trace elements.
Rindless cooked ham is a food rich in zinc. Indeed, 100 g of rindless cooked ham provides 6.5 mg of zinc. It is an interesting alternative if you do not feel the urge to cook. A sandwich with a few slices of ham gives you about 50% of your daily zinc needs.
This mushroom native to Japan is an excellent source of zinc. 100 g of dried shiitakes provides 7.66 mg of zinc. They are easy to cook, you just need to rehydrate them in lukewarm water for 15 minutes, then 10 minutes in boiling water. They are then incorporated into your dishes:soups, salads...
