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Phytatesâwhich are present in whole-grain breads, cereals, legumes, and other foodsâbind zinc and inhibit its absorption [2,12,13]. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc [2].
Excellent food sources of zinc include cashews, almonds, kidney beans, flounder, and eggs. Zinc is also present in oysters, pork and crab, but we do not recommend these latter items as food. See the article, God's Nutrition: From The Big Guy Himself for more information about why one should avoid the latter group.