Zinc is important in gaining muscle mass, as it is part of anabolic hormones, which largely determine the result in bodybuilding. In addition, scientists have determined that during sports, zinc is consumed in large quantities, and the diet of athletes, as a rule, contains insufficient amounts of zinc. These two circumstances dictate the need for additional intake of zinc in the form of supplements and vitamin-mineral complexes.

Here are 10 foods high in zinc.

1. Dried watermelon seeds. This zinc-rich product is loved in Asia and the Middle East. In 100 gr. watermelon seeds contain about 70% of the daily dose of this mineral.
2. Cocoa powder and chocolate. Good news for those who love chocolate! 100 g of chocolate contains approximately 10 mg of zinc, which corresponds to 65% of the recommended daily intake of this mineral. But you should not forget about the calorie content of this product. If you decide to lose weight – chocolate is not for you. For its part, 100 g of cocoa powder accounts for about 40% of the required daily intake of zinc in the body.
3. Lamb: 100 grams of this meat contains up to 58% of the zinc intake you need per day.
4. Beef (lean) – up to 70% of the recommended daily dose is present in 100 grams.
5. Oysters are known as an aphrodisiac and are also famous for their high zinc content. Depending on the type of oyster, 100g contains from 100 to 1000% of the daily dose of zinc.
6. Peanuts. Among nuts, peanuts stand out as one of the foods rich in zinc. In a 100 g serving of dry roasted peanuts – 22% of the daily requirement for zinc. Peanuts should be consumed in moderation because they are high in calories. And no salt!
7. Pumpkin seeds – eating 100 grams of them, you will get almost 70% of the recommended daily intake of zinc in the body.
8. Sesame. Sesame oil, and in general all sesame products, are excellent zinc providers. In 100 g of the product, up to 70% of the recommended daily intake of this mineral.
9. Veal liver is very rich in zinc, however, as well as many other useful elements. In 100g – 80% of the daily dose of zinc.
10. Wheat germs. The last product on our list, but no less rich in zinc, is wheat germ. They are another important supplier of this mineral. 100 grams of roasted wheat germ contains 100% of the daily value of zinc.