11. Eggs
2 (100 grams) whole eggs contain 1.3 milligrams of zinc (12 percent DV*)
Eggs are rich in nutrients and help protect us against a range of issues, including heart disease, diabetes, macular degeneration and mood disorders. Studies also suggest that eating eggs can help with weight loss.
12. Sardines
1 can (3.75 ounces or 92 grams) of drained Atlantic sardines, canned in oil, contains 1.2 milligrams of zinc (11 percent DV*)
Sardines are packed with important nutrients, securing them a top spot as one of the most nutrient-dense foods on the planet. High in omega-3 fatty acids, protein, vitamin B12 and selenium, sardines in a can are one of the few ingredients on the market that are super healthy, budget-friendly, convenient and delicious.