9. Lentils
3.5 ounces (100 grams) of cooked, mature, unsalted, boiled lentils contains 1.3 milligrams of zinc (12 percent DV*)
Lentils are known for their beneficial effects. They are rich in polyphenols and micronutrients, including zinc.
Lentils serve as a plant-based protein, making them an excellent zinc-rich food for vegetarians.
10. Turkey Breast
3 ounces (85 grams) of cooked, roasted turkey breast (meat only) contains 1.3 milligrams of zinc (12 percent DV*)
Turkey breast is a high-protein food, packing in more than 25 grams per three-ounce serving. We need protein for just about everything. Not only are our hair, skin and nails made up of proteins, but protein also transports oxygen, aids in blood clotting, and repairs and regenerates tissue cells.