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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.
Shellfish and red meat are both very high in zinc, but there are also a variety of plant sources of zinc that can easily keep you in the green. These include beans, nuts, whole grains, and seeds like pumpkin, sunflower, sesame and poppy seeds. Many breakfast cereals, tortillas and other baked items that contain fortified flours now also contain zinc.