Zinc is an essential mineral that is a component of more than 300 enzymes needed to repair wounds, maintain fertility in adults and growth in children, synthesize protein, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among other functions. It can help with tons of conditions, including acne, the common cold, ADHD, canker and cold sores, eczema, rheumatoid arthritis, blood sugar levels, and more. It is an important mineral to have year round– in winter it can help you fight off that bug going around the office, and in summer it’ll help to quickly heal any scrapes you get outside!

While there are both plant and animal sources of zinc, if you have a zinc deficiency, then animal sources are better than plant sources of zinc. Aim to get 15mg of zinc a day.

Now that you’re convinced, check out the top 7 food sources of zinc!

1. Cooked Oysters

In just 6 oysters there is 33mg of zinc, meaning you can knock out your entire recommended daily amount with just one serving!

2. Beef and Lamb

A lean ribeye fillet weighing a little more than 100 grams has about 95% of your RDA for zinc, while lamb is lower (providing about 35%), but still a good source.

3. Wheat Germ

Wheat germ, which is the inner embryo part of the wheat grain, has 4.7 mg in 1 ounce, which provides about 31% of the RDA for zinc. If you don’t have any issues with wheat, enjoy the germ in smoothies, baked goods, or oatmeal; it is very healthy.

4. Sesame Seeds

Providing 25% of the zinc RDA in 36 grams, sesame seeds make a nutritious and delicious topping for Asian-inspired recipes. Try making gomasio, a Japanese condiment with sesame seeds, salt, and seaweed, as a more nutritious way to season food. You can even add other herbs to your recipe.

5. Pumpkin Seeds

A 1 ounce serving of pumpkin seeds, also known as pepitas, has 14% of your RDA for zinc. Pumpkin seeds are also a good source of magnesium, iron, phosphorus, and manganese, plus they are amazing toasted and sprinkled on salad.

6. Beans

Lentils, garbanzo beans, mung beans, adzuki beans, kidney beans are all great sources of zinc. 100 grams of cooked garbanzos have about 1.55 mg of zinc, while adzuki and kidney beans each have 1.77 mg (12%) of the RDA.

7. Cashews

Cashews contain 1.6 mg of zinc, or 11% of the RDA. Cashews are often the base of delicious raw vegan desserts, but remember that while they are more nutrient-dense than traditional desserts, they still are high calorie, so don’t overdo.