Foods Rich in Zinc & Vitamin B

Oysters

Oysters contain more zinc per serving than any other food. According to the Office of Dietary Supplements, 3 ounces of oysters contain 74 milligrams per serving. The recommended dietary allowance is 11 milligrams of zinc per day for men and 8 milligrams of zinc per day for women. Oysters are also a good source of vitamin B-12, or cobalamin. B-12 is important for proper red blood cell formation, neurological function and DNA synthesis. Oysters contain 400 percent of the daily value of vitamin B-12.

Meat

Animal protein is often high in zinc and some B vitamins. Beef and lamb are both good sources of vitamin B-12 and zinc. A 3.5-ounce serving of beef top sirloin has 6.4 milligrams of zinc, and the same serving has 62 percent of the daily value of vitamin B-12, 22 percent of niacin and 25 percent of vitamin B-6. A serving of lamb has 7.93 milligrams of zinc, 53 percent of vitamin B-12 and 27 percent of niacin.

Seeds and Nuts

Some seeds and nuts are high in both zinc and B vitamins. The Office of Dietary Supplements states that almonds, cashews, chickpeas and kidney beans are good sources of zinc. Nuts are good sources of vitamin B-9. Dried beans are usually high in vitamin B-9, vitamin B-6 and vitamin B-3. Vitamin B-3, or niacin, is important to keep the skin, nervous system and digestive system healthy. Your body uses vitamin B-6 for the nervous system, red blood cells and the immune system. Vitamin B-9 is folic acid and important for the production of red blood cells.

Cheese and Eggs

Cheese can be a good source of zinc and B vitamins. Swiss, mozzarella and cheddar contain zinc. Swiss cheese also has vitamin B-12 and vitamin B-6. One ounce of Swiss cheese has 1.24 milligrams of zinc, and the same serving size has 2 micrograms of vitamin B-9 and 0.95 micrograms of vitamin B-12. Eggs also contain zinc and B-vitamins. One large poached egg has 1.29 milligrams of zinc and also contains vitamin B-12.