Foods Rich in Zinc & Vitamin B

Oysters are high in zinc and vitamin B-12.
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Zinc and vitamin B are essential nutrients that are found naturally in certain foods. Zinc is a mineral that plays an important role in cellular metabolism. Your body also uses zinc for immune function, growth and development. Different types of B vitamins help your body function, including producing energy, promoting normal development, producing blood cells and keeping the digestive system healthy. Some foods are high in both zinc and some types of vitamin B.


    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.


    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.

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