Seeds
Seeds can be a healthy addition to your daily meals and can eventually help you to elevate your zinc intake. However, some seeds have more benefits than others. For instance, 3 tablespoons of hemp seeds cover 43% and 31% of the recommended daily intake for women and men, respectively. Other seeds having significant amounts of zinc include pumpkin, sesame, and squash seeds.
In addition to boost the zinc intake, seeds also provide healthy fats, minerals, vitamins, and fiber makes them an excellent choice for a healthy diet. Including seeds as a part of your balanced and healthy diet also impart some health benefits like reduction in blood pressure and cholesterol levels naturally. To add flax, hemp, squash, or pumpkin seeds into your diet, you can try to add these to your soups, yogurts, salads, or other foods.