We absorb 20 to 40% of the zinc in food. Foods such as red meat, fish, chicken and turkey are the most readily available forms of absorbable zinc. Zinc in vegetables is less available to our body, and vegetable fiber alone reduces the amount of zinc that can be absorbed and used. Dairy products and eggs have relatively good levels of zinc, but it is more difficult to absorb zinc from these substances.

Foods and spices that contain zinc metal
The following foods are the best source of zinc:
Mollusks (richest source), red meat, shrimp, crabs and other oyster fish, other less absorbable sources of zinc including beans, black peas, soybeans, peanuts) Whole grains, fiber, tofu, brewer’s yeast, vegetables Cooked mushrooms, green beans and pumpkin seeds.