Zinc is a mineral that’s essential for good health.

It’s required for the functions of over 300 enzymes and involved in many important processes in your body ( 1 ).

It metabolizes nutrients, maintains your immune system and grows and repairs body tissues.

Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements ( 2 ).

It’s recommended that men eat 11 mg of zinc per day, while women need 8 mg. However, if you’re pregnant, you’ll need 11 mg per day, and if you’re breastfeeding, you’ll need 12 mg.

Some people are at risk of a zinc deficiency, including young children, teenagers, the elderly and women who are pregnant or breastfeeding ( 3 ).

However, eating a healthy balanced diet that includes zinc-rich foods should satisfy everyone’s needs.

Here are 10 of the best foods that are high zinc.