Zinc is considered an essential nutrient, meaning that your body can’t produce or store it. For this reason, you must get a constant supply through your diet. Zinc is naturally found in a wide variety of both plant and animal foods. In fact, zinc is the second-most-abundant trace mineral in your body — after iron — and is present in every cell. Animal products, such as meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs. Keep in mind that zinc found in plant-based sources like legumes and whole grains is absorbed less efficiently because of other plant compounds that inhibit absorption

Food Sources of Zinc

Fish & ShellFish

  • Oysters
  • Crab
  • Lobster
  • Flounder
  • Sardines
  • Salmon

Meat & Eggs

  • Poultry
  • Beef
  • Bison
  • Eggs


  • Mushrooms
  • Kale
  • Peas

Nuts & Seeds

  • Pumpkin Seeds
  • Hemp Seeds
  • Cashews


  • Chickpeas
  • Lentils
  • Black Beans


Now is the time to increase your ZINC. Try Oyster Chowder!


  • 3/4 cup chopped onion or shallots chopped fine
  • 3 cloves garlic crushed
  • 2 sticks celery sliced thinly crosswise so they are luminous
  • 2 tablespoons olive oil
  • 1 teaspoon of sea salt
  • 1/2 teaspoon freshly grated pepper
  • 1 cup chopped peeled potato or unpeeled if you prefer skin
  • 3 cups of filtered water
  • 1 cup baked or grilled white fish
  • 1 can smoked oysters.
  • 1 cup milk or soya milk
  • 2 tablespoons sherry
  • Fresh Basil or Dill leaves ripped and sprinkled in the soup.


  • Sautee onion/shallots, garlic and olive oil in a saucepan with salt and pepper until onion/shallots are soft.
  • Add water and potatoes and simmer until potato is somewhat tender but far from mush. Add celery at the end.
  • Add cooked fish pieces and oysters and milk and heat lightly. Whisk in sherry. Season to taste with salt and pepper.
  • Serve with shredded basil or dill leaves on top and lightly stirred in.

Notes: the secret of this chowder is not to over-cook any of the ingredients. It’s a fast quick prep where the flavors meld quickly.

As a Reminder: Where is ZINC helpful?



Dr. Laurie Goldman is a medical doctor, psychiatrist, and functional medicine practitioner who’s been in private practice since 1999. She founded Clear Path Wellness to help her patients reach their maximum state of mental and physical health using a personalized, comprehensive approach powered by the principles of functional medicine, which treats the whole person, not just symptoms.   

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DepressionFood-Based Sources of Zinc PLUS Recipe!