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Zinc can be found in various foods, with animal sources typically providing better bioavailability. Research shows the best sources include:
- Animal sources: Oysters (highest concentration), beef, crab, lobster, pork
- Plant sources: Pumpkin seeds, chickpeas, lentils, hemp seeds
- Fortified foods: Breakfast cereals, plant-based milk alternatives
For vegetarians and vegans, it’s important to note that plant sources of zinc may be less bioavailable due to phytates, which can bind to zinc and reduce absorption. Soaking or sprouting legumes and seeds can help improve zinc absorption.
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Last Updated: August 3, 2025
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