What Foods contains High Levels of Zinc

• Seafood: Oysters, crab, and lobster are some of the best sources of zinc. Additionally, other types of seafood like mussels, shrimp, and scallops contain zinc as well.
• Beef: Meats like beef, venison, and pork contain zinc that can help boost your intake.
• Legumes: Beans, peas, and lentils are packed with zinc and can be a tasty addition to any meal.
• Seeds and Nuts: Pumpkin seeds and cashews are especially high in zinc, but many other types of nuts and seeds contain the mineral too.
• Dairy: Dairy products are a great source of zinc. Milk, yogurt, and cheese all contain significant amounts of zinc.
• Whole Grains: Whole grains like oats, wheat, and quinoa are all good sources of zinc.

• Lentil Curry: Start by heating 2 tablespoons of oil in a large saucepan. Add 1 diced onion, 1 diced red pepper, 2 cloves of minced garlic, 1 teaspoon of ground cumin, and 1/2 teaspoon of ground turmeric. Saute for 5 minutes until the vegetables are softened. Add 1 cup of dry lentils, 3 cups of vegetable broth, and 1/2 teaspoon of salt. Bring to a boil, reduce heat to low, and simmer for 25 minutes until the lentils are tender. Add 1/2 cup of coconut milk, 1 cup of diced tomatoes, and 1/2 cup of frozen peas. Simmer for an additional 10 minutes until the sauce has thickened. Serve over steamed rice.
• Lentil Soup: Heat 2 tablespoons of oil in a large soup pot. Add 1 diced onion, 2 cloves of minced garlic, 2 carrots, 2 stalks of celery, 1 teaspoon of dried oregano, and 1/2 teaspoon of dried thyme. Saute for 5 minutes until the vegetables are softened. Add 2 cups of dry lentils, 8 cups of vegetable broth, and 1 teaspoon of salt. Bring to a boil, reduce heat to low, and simmer for 25 minutes until the lentils are tender. Add 1/4 cup of tomato paste, 1/4 teaspoon of ground pepper, and 1/4 cup of chopped fresh parsley. Simmer for an additional 10 minutes. Serve with a sprinkle of Parmesan cheese and crusty bread.
• Lentil Salad: Start by cooking 1 cup of dry lentils in boiling salted water for 25 minutes until tender. Drain and cool. Place the lentils in a large bowl and add 1/2 cup of diced cucumber, 1/2 cup of diced tomatoes, 1/4 cup of diced red onion, and 1/4 cup of chopped fresh parsley. In a separate bowl, whisk together 2 tablespoons of olive oil, 2 tablespoons of lemon juice, 1/2 teaspoon of minced garlic, 1/4 teaspoon of ground cumin, 1/4 teaspoon of ground coriander, 1/4 teaspoon of salt, and 1/4 teaspoon of ground pepper. Pour the dressing over the lentils and vegetables and toss to combine. Serve chilled or at room temperature.

Legumes like chickpeas, lentils, and beans all contain high levels of zinc. In fact, 100 grams (3.5 oz) of cooked lentils contain 11.5% of the DV for men and 15.9% of the DV for women (source)