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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.
Plant based food that is rich in zinc also contains phytates, which limit your bodyâs zinc absorption. Taking a fish oil supplement, which contains highly nutritious fish fat, provides your body with zinc and the animal proteins needed to absorb it. Excellent plant based sources of zinc are: pumpkin seeds.