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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].
Milk and Dairy Foods. In addition to being rich sources of calcium, milk and yogurt are also delicious and nutritious sources of zinc. A 1-cup serving of fat-free or low-fat milk contains 7 percent (1 mg) of the daily value of zinc, while one cup of fat-free or low-fat plain yogurt provides 15 percent (2.2 mg).