list of food high in zinc?!

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Zinc is very much associated with protein foods. Thus, you may assume that most foods high in zinc are protein-rich as well. The best sources of zinc include beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon.

If you are a vegetarian, you will most probably intake less zinc that those who have meat-based diets. Good zinc food sources aside from meats are dairy products such as milk and cheese, yeast, peanuts, beans, and wholegrain cereals, brown rice, whole wheat bread, potato and yogurt. Of all these vegetarian zinc foods, pumpkin seeds offer one of the most concentrated non-meat food sources of zinc.

Non vegetarian food sources containing Zinc:

Red Meat: One hundred grams of various cuts of beef can provide from 25 to 60 percent of the daily requirement for adults. For example, 100 grams of lean beef shank is high in zinc and provides 60 percent of the daily requirement, whereas a lean eye of round cut provides 25 percent.

Poultry: One chicken leg will provide about 20 percent of the daily requirement. On the other hand, half a chicken breast will provide 6 percent.

Pork: Pork is also a good zinc food sourc. Lean pork shoulder and lean pork tenderloin (100 grams) will provide 30 and 15 percent of the recommended daily requirement for adults respectively.

1: Oysters
Depending on type and variety oysters provide 16-182mg of zinc per 100g serving. This accounts for 110%-1200% of the RDA for zinc. The food highest in zinc is the steamed wild eastern oyster which provides 182 mg of zinc per 100g serving.
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#2: Wheat Germ
Packed in jars and sold toasted, wheat germ is great to sprinkle on top of any food. Try it on salads, rice, or steamed vegetables. Toasted wheat germ provides 17mg of zinc per 100g serving which is 112% of the RDA, crude (untoasted) wheat germ provides 12mg (82% RDA).
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#3: Veal Liver
The liver of any animal is packed with vitamins and minerals and most commonly served as paté or liverwurst. Veal liver has the most zinc with 12mg per 100g serving accounting for 81% of the RDA, that is 8.98mg of zinc (60%) RDA in a cooked slice of liver. Liver is best prepared steamed or fried with onions and herbs.
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#4: Sesame Flour and Tahini(Sesame Butter)
Sesame products contain about 10mg of zinc per 100g serving (70%RDA). Sesame flour can be used as a substitute for wheat flour in cakes and breads. Tahini is commonly found in hummus, a ground chickpea spread and dip of the middle east, it will provide 4.6mg of zinc per 100g serving (31% RDA). Whole sesame seeds provide 7.8mg/100g (52% RDA).
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#5: Low fat roast beef
Low fat beef shoulder,shank,and chuck all contain about 10mg of zinc per 100g serving(70% RDA). If you are looking to buy pre-processed roast beef be sure to consult the nutrition facts about the cut and nutrients. Not all nutrition labels report zinc, so don't worry if you don't see it on there.
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#6: Roasted Pumpkin and Squash Seeds
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 10mg of zinc per 100g serving (70% RDA). If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside.
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#7: Dried Watermelon Seeds
Much like the pumpkin and squash, watermelon seeds are popular in the Middle East and East Asia and they should be in specialty stores catering to those cultures. It is also possible to just eat the seeds raw with the watermelon. You can shell them, or just chew them up whole. Dried watermelon seeds provide 10mg of zinc per 100g serving (70% RDA).
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#8: Cocoa Powder and Chocolate
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. Unsweetened baking chocolate provides 9.6mg of zinc per 100g serving for 64% of the RDA. Cocoa powder will provide 6.8mg (45% RDA) per 100g or 5.4mg (39%RDA) per cup. Most milk chocolates provide around 2.3mg (15% RDA) per 100g serving or 1mg (7%RDA) per bar.
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#9: Lamb
Lamb is a common meat in the Middle East, Mediterranean, and most of Europe, but is increasing in popularity in the Americas. Lamb provides between 4.2-8.7mg of zinc per 100g serving (28%-58% RDA) depending on cut.
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#10: Peanuts
Ever popular peanuts are a great source of zinc, just watch your portions! 100 grams of oil roasted peanuts will provide 6.6mg of zinc, or 44% of the RDA. The same amount of dry roasted peanuts will provide half as much at 3.3mg per 100 gram serving or 22% RDA.
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I think you should just take a multivitamin that contains zinc. I wouldn't take a plain zinc supplement because it can irritate the stomach.

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Oysters
Shellfish
Brewers Yeast
Wheat Germ
Wheat Bran
Peanuts
Pine Nuts
Pecan Nuts
Veal Liver
Chocolate and Cocoa Powder
Lamb

Lentils and other pulses
Tofu
Wholegrains
Green Leafy Vegetables
Nuts
Seeds especially Pumpkin & Sesame
Brewers Yeast

drink ginger juice and eat eggs -------both contain zinc in enough quantity

good luck