Whole grains
Whole grains such as rice, oats, wheat, and quinoa contain some amounts of zinc. However, whole grains are really not one of the excellent sources of zinc but they do offer some amounts of zinc. Whole grains have more phytates in comparison to the legumes which eventually leads to lesser absorption of zinc in the body. However, whole grain are considerably good for your overall health and provide a variety of nutrients like iron, phosphorus, B vitamins, manganese, selenium, and magnesium.