Top 15 Foods High in Zinc. Animal foods are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood. Iron is a mineral that serves important functions in your body, but many people don't get enough. Here is a list of 11 healthy iron-rich foods. Whether you're paleo, vegan, or counting macros, everybody needs protein. Build muscle, control hunger, and banish taste-bud boredom with the definitive list of high-protein foods for all diets. To learn exactly how much protein you should aim for, plug your stats into the protein calculator. Then List of Foods That Are Rich in Estrogen. Stress, medications and natural aging are all major contributing factors to decreased estrogen in women. It is what makes women the women they are, according to Dr. V Craig Jordan, O.B.E., PhD., D.Sc., and Vice President of the Medical Science at Fox Chase Cancer Center. Without the proper levels of. 15 Healthy Foods That Are High in Vitamin D. Eating plenty of vitamin D foods strengthens your bones, regulates your immune system, and more—but chances are, you're not getting enough. Niacin is a water-soluble vitamin that is well regulated by the body, thus overdose is rare, and only occurs when niacin is taken in the form of supplements. An overdose of niacin is seen in the form of skin rashes (flush), dry skin, and various digestive maladies. A long-term overdose can lead to liver damage, elevated blood sugar levels, and type II diabetes, as well as increased risk of birth defects. So while it provides some healthy nutrients, it is a high-calorie food. While you may get some added nutrients with your treat, it’s not a food you should be relying on as your main source of zinc. Spinach may not give you superhuman strength to fight off villains like Popeye's nemesis Bluto, but this leafy green and other foods containing iron can help you fight a different type of enemy. Magnesium-rich foods and foods high in calcium make a wonderful health duo, because when you’re getting foods high in magnesium, it's easier for your body to absorb calcium and put it to good use. Iron-rich foods are an essential part of any balanced diet. Know which foods are high in iron so you can add them to your favorite recipes.