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If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. Foods high in zinc include oysters, beef, lamb, toasted wheat germ, spinach, pumpkin seeds, squash seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms. The current daily value (DV) for Zinc is 15mg.
Pumpkin, squash and sunflower seed kernels are all rich in both zinc and copper. Roasted pumpkin and squash seeds contain 9 milligrams of zinc per cup, while toasted sunflower seeds contain 7 milligrams in every cup.