If you take it as a supplement, it should be chelated to prevent a copper deficiency. But, you an also get zinc in food. Here is a site with the 10 best food sources of zinc. This is listed as #1 1. Meat
Meat is an excellent source of zinc (4).
Red meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork.
In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the Daily Value (DV) (4).
This amount of meat also provides 176 calories, 20 grams of protein and 10 grams of fat. Plus, it’s a great source of many other important nutrients, such as iron, B vitamins and creatine.
It’s worth noting that eating large amounts of red meat, especially processed meat, has been linked to an increased risk of heart disease and some cancers (5Trusted Source, 6Trusted Source).
However, as long as you keep your intake of processed meats to a minimum and consume unprocessed red meats as part of a diet rich in fruits, vegetables and fiber, this probably isn’t something you need to worry about.
I take lots of supplements. Zinc wrecks me though! I feel like I have the flu for an hour. I know it's important but I just can't.... tips?
If you take it as a supplement, it should be chelated to prevent a copper deficiency. But, you an also get zinc in food. Here is a site with the 10 best food sources of zinc. This is listed as #1 1. Meat Meat is an excellent source of zinc (4).
Red meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork.
In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the Daily Value (DV) (4).
This amount of meat also provides 176 calories, 20 grams of protein and 10 grams of fat. Plus, it’s a great source of many other important nutrients, such as iron, B vitamins and creatine.
It’s worth noting that eating large amounts of red meat, especially processed meat, has been linked to an increased risk of heart disease and some cancers (5Trusted Source, 6Trusted Source).
However, as long as you keep your intake of processed meats to a minimum and consume unprocessed red meats as part of a diet rich in fruits, vegetables and fiber, this probably isn’t something you need to worry about.
SUMMARY Meat is an excellent source of zinc. A 100-gram serving of raw ground beef provides 44% of the DV. https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_2
We do keto so I eat lots of red meat! Excellent, I'll just skip that one! Yay! Thank you so much!
Beef liver has a high nutrition to calorie ratio.
I take 30mg zinc daily but I also take cocoa to replace the copper, which zinc depletes.