Zinc is crucial for immune function, wound healing, DNA synthesis and growth. Daily requirements are 8 mg for women and 11 mg for men, but deficiencies are common due to dietary gaps or absorption issues. Top zinc-rich foods include oysters (32–74 mg per 3 oz, up to 673% DV), shellfish (lobster, crab, shrimp), red meat (beef, pork, lamb: 4–10 mg per serving), legumes (beans, lentils, chickpeas: 1.3–3.7 mg per serving) and seeds and nuts (pumpkin seeds, cashews, almonds: 0.7–2.8 mg per serving). Other notable sources of zinc include poultry, eggs, tofu, dairy (cheese, yogurt), fortified cereals and whole grains. Natural food sources offer…
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