Shellfish, such as oysters, crab, and shrimp, are among the best food sources of zinc. Oysters, in particular, are exceptionally rich in zinc, providing more than the recommended daily intake in just a few ounces.
Legumes, including beans, lentils, and chickpeas, are nutritious plant-based sources of zinc. They are also high in fiber, protein, and various other vitamins and minerals, making them a valuable addition to a woman's diet.
Certain seeds, such as pumpkin seeds (also known as pepitas) and hemp seeds, are rich in zinc. These small but mighty seeds can be sprinkled onto salads, yogurt, or oatmeal, or enjoyed as a snack on their own.
Some nuts, like cashews, almonds, and pine nuts, contain zinc and can contribute to your daily intake. Nuts are also packed with healthy fats, protein, and other nutrients, making them a convenient and nutritious snack option for women.
Whole grains like wheat, quinoa, and oats contain moderate amounts of zinc. Incorporating whole grains into your diet not only provides zinc but also offers fiber, vitamins, and minerals that support overall health.