1. Oysters
3 ounces (85 grams) of eastern, wild, cooked oysters contains 51.8 milligrams of zinc (471 percent Daily Value*)
Although eating oysters should not be done more than once in a while, they are particularly high in zinc. Oysters offer a range of nutrients, including protein and antioxidants, but eating them raw may contain bacteria and contaminants, including heavy metals like mercury and cadmium.
There are healthier ways to get zinc into your diet, though, so stick to eating oysters only occasionally.
2. Grass-Fed Beef
4 ounces (113 grams) of grass-fed ground beef contains 5.1 milligrams (46 percent DV*)
Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to help reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. While red meat is known for its very high zinc content, sticking to healthier options like grass-fed beef is ideal.