5. Hemp Seeds
3 tablespoons (30 grams) of hulled hemp seeds contains 3 milligrams (27 percent DV*)
Not only are hemp seeds rich in zinc, but they are an excellent source of omega-3 and omega-6 fatty acids. They have been found to cause beneficial effects on your cardiovascular system and help keep inflammation at bay.
6. Pumpkin Seeds
1 ounce (28 grams) of roasted, unsalted pumpkin seeds contains 2.2 milligrams of zinc (20 percent DV*)
Pumpkin seeds and pumpkin seed oil are a key food for maintaining wellness in post-menopausal women. Pumpkin seeds are also good for the prostate, and they promote your mental well-being.