Dairy

In Western diets, where dairy consumption is high, dairy products can provide a reasonable contribution to dietary zinc intake. Cheese and milk, for example, are high in zinc and other minerals.

Milk and cheese are two significant sources of bioavailable zinc, which means that the majority of the zinc in these foods can be absorbed by your body. 100 grams of cheddar cheese, for example, has roughly 28% of the daily value, whereas a single cup of full-fat milk contains about 9%. These foods also include a variety of other nutrients that are beneficial to bone health, such as protein, calcium, and vitamin D. The combination of cereals and legumes with dairy products is one way to boost zinc absorption from diets where zinc is poorly bioavailable.