Vegetables

If you are a vegetarian, unfortunately the options are less but mushrooms, spinach, broccoli and kale are your major sources of zinc. The zinc content found in these vegetables is less as compared to seafood and meat, however eating vegetable rich diet has been linked to a reduced risk of heart disease and cancer. A cup of sliced raw mushroom contains about 3 gms of zinc and is packed with B vitamin riboflavin, whereas kale is rich in vitamin A, K, B6, C, Calcium and Potassium.