If you want to supplement zinc as quickly as possible, you should take some supplements containing zinc orally, which is the fastest way to supplement zinc. You can eat some foods rich in zinc in your life, mainly meat, seafood, dairy products, bean products, nuts or grains. Meat includes: beef, pork and chicken. Seafood products include: oysters and raw oysters. Nuts are: cashew nuts and peanuts. Dairy products include: milk. Beans are: soybeans and peas. Cereals include: whole grains, fortified breakfast cereals, etc. But it is best to choose some animal foods, because estrogen in food will combine with zinc to form water-insoluble substances, which will affect absorption.

Adults are advised to eat more animal foods rich in zinc. Animal foods rich in zinc mainly include all kinds of meat, including beef, mutton, pork, etc. All kinds of seafood, such as marine fish, shrimps and crabs, are also rich in zinc, while all kinds of eggs, including eggs, duck eggs, goose eggs, quail eggs, etc., are also good foods for zinc supplementation, so dairy products should be eaten appropriately.

In addition, we should also pay attention to some plant foods, such as beans and nuts, which are rich in zinc. We should eat a variety of zinc-rich ingredients alternately, which will not only help to supplement zinc, but also balance nutrition. If some people have obvious zinc deficiency, they should also choose effective zinc preparations under the guidance of doctors and master the dosage, because the dosage of zinc in food will not cause zinc to exceed the standard, but zinc supplementation with drugs may cause zinc poisoning if the dosage is not mastered.