We absorb 20 to 40 percent of the amount of zinc in the food. Foods like red meat, fish, chicken and turkey are the most readily available form on the absorbent. Zinc available in less vegetables is available to our bodies and vegetable fiber alone reduces the amount of zinc that is absorbed and used. Dairy and egg products are relatively good on zinc, but zinc adsorption is more difficult.
There are many foods and spices that contain zinc metal. Among the following foods, the best available source is:
Oysters (the richest source), red meat, shrimp, crabs and other shellfish. Other sources that are less absorbable include beans, black peas, soybeans, peanuts, whole grains, fiber, tofu, beer yeast, cooked vegetables, mushrooms, green beans and pumpkin seeds.