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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].
1 You hair also needs zinc for good growth. 2  Foods that have plenty of zinc are eggs, oysters, pecans, and pumpkin seeds. 3  If you would like to supplement, take 30 mg of zinc every day.