1. Beef.

Each 3 ounces (about 85 grams) of braised beef contains 7 milligrams of zinc. Beef is also rich in protein (one serving meets half of a day's protein needs), as well as vitamin B12, which is good for nerve health. Marinated or braised beef is a good choice, but too much red meat can increase the risk of diabetes, heart disease and other diseases, so eating it once a week is fine.

2, cashews.

1 ounce (about 28 grams) of cashews contain 1.6 milligrams of zinc. Cashews also contain healthy fats, folic acid, B vitamins and vitamin K. Unsalted cashews make a very healthy snack or can be added to stir-fries or coleslaw.

3. Chicken.

3 ounces of cooked chicken contains 2.4 milligrams of zinc. Chicken is a great food source of vitamin B6, which is beneficial for proper brain function. Chicken curry with yogurt is a good nutritional combination.

4, kidney beans.

Half a cup (about 100 grams) of cooked kidney beans contain 0.9 mg of zinc. Kidney beans also contain soluble and insoluble fiber, which is not only good for digestive health, but also prevents sudden rises in blood sugar. Red kidney beans cooked with olive oil and some cumin make a good weight loss snack.

5, almonds.

1 ounce of almonds contain 0.9 mg of zinc. Almonds are also rich in magnesium, omega-3 fatty acids, vitamin E, which helps protect the eyes and enhance immunity. Eating a handful of almonds in the afternoon can both fight hunger and prevent you from eating too much for dinner.

People's Daily News - Zinc strengthens the immune system, five foods are the most zinc-supplemented