Zinc is vital for cell growth, repair, and overall resilience. Oysters are often considered the gold standard for zinc content, offering 52 milligrams (mg) per 3-ounce serving, far exceeding the Daily Value (DV) for zinc, 11 mg. While no foods provide more zinc than an oyster, there are plenty that can help you meet your daily zinc needs.

1. Hemp Seeds

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Serving: 3 tablespoons

Zinc: 3 mg

A 3-tablespoon serving of hemp seeds offers 3 mg of zinc. They’re also rich in fiber and healthy fats, including omega-3 and omega-6 fatty acids that support brain and heart health.

Hemp seeds have a mild, nutty, or earthy flavor that makes them easy to add to dishes. Try them over oatmeal, in smoothie bowls, waffles, pancakes, or salads.

To fortify your me

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