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Phytatesâwhich are present in whole-grain breads, cereals, legumes, and other foodsâbind zinc and inhibit its absorption [2,12,13]. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc [2].
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.