Seeds

Seeds are a nutritious addition to your diet that can help you get more zinc. Some seeds, though, are better than others. 3 tablespoons (30 grams) of hemp seeds, for example, contain 31% and 43% of the daily recommended intake for men and women, respectively.

Squash, pumpkin, and sesame seeds are some of the other seeds that are high in zinc. Seeds are an excellent addition to your diet since they include fiber, healthy fats, vitamins, and minerals in addition to zinc. They've also been linked to several health benefits, including lower cholesterol and blood pressure when consumed as part of a healthy diet. You may incorporate hemp, flax, pumpkin, or squash seeds into your diet by including them in salads, soups, yogurts, or other foods.