Foods rich in zinc are essential for immune function, wound healing, and growth. Here's a categorized list:

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🥩 Top Animal-Based Sources (High in Absorbable Zinc)

> Zinc from animal foods is more easily absorbed by the body than from plant foods.

Oysters (the richest natural source!)

Beef (especially chuck roast, ground beef)

Lamb

Chicken (dark meat)

Pork

Crab and lobster

Egg yolks

Cheese (especially cheddar, Swiss)

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🌱 Top Plant-Based Sources

> Note: Plant sources contain phytates, which can reduce zinc absorption. Soaking, fermenting, or sprouting can help.

Pumpkin seeds

Hemp seeds

Chickpeas

Lentils

Black beans

Cashews

Almonds

Tofu

Oats

Quinoa

Whole wheat bread

Mushrooms (shiitake, cremini)

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🧠 Tip for Better Zinc Absorption:

Avoid excessive intake of iron and calcium at the same meal — they can compete with zinc absorption.

Animal protein helps improve zinc absorption from plant sources.

Would

 you like a high-zinc vegetarian meal plan or list of zinc-rich snacks?