7. Cashews
1 ounce (28 grams) of raw cashews contains 1.6 milligrams of zinc (15 percent DV*)
Cashews are rich in unsaturated fatty acids and high in protein. Studies indicate that cashews nutrition helps fight heart disease, reduce inflammation, promote healthier bones and support healthy brain function.
These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. Plus, cashews have a good zinc-to-copper ratio. This helps ensure that both of these minerals stay in balance.
8. Sunflower Seeds
1 ounce (28 grams) of unsalted, toasted sunflower seed kernels contains 1.5 milligrams of zinc (14 percent DV*)
Sunflower seeds are high in many nutrients, not just zinc. Although there are relatively few calories in sunflower seeds, each serving packs in a serious punch of micronutrients like vitamin E, thiamine, manganese and copper.