Meat is an excellent source of zinc. Shellfish are healthy, low-calorie sources of zinc. Oysters contain particularly high amounts, with 6 medium oysters providing 32 mg of Zinc. Legumes like chickpeas, lentils, and beans all contain substantial amounts of zinc. Seeds are a healthy addition to your diet and can help increase your zinc intake, for example, pumpkin seeds. Eating nuts such as pine nuts, peanuts, cashews, and almonds can boost your intake of zinc.