Dairy

Dairy products are rich sources of calcium. But they are an amazing source of zinc too - milk and yogurt nutritious sources of zinc. Research has proved that 1 cup low-fat milk contains 9 percent (1.02 mg) of the daily value of zinc, while 1 cup low-fat plain yogurt provides 22 percent (2.38 mg). You can mix it up with different fruits to make smoothies and shakes and increase the nutritional value of milk or yogurt.