(30 grams) of hemp seeds provide 31% and 43% of the recommended daily intake for men and women, respectively.  Crunchy, salty seeds add fiber, vitamins, minerals, and healthy fats to your keto diet, and they’re easy to add to a salad, yogurt, soup, or other
dishes. Sit down to this sesame-crusted seared Ahi tuna recipe or a BLT zesty keto salad with sesame mustard dressing. NutsPeanuts, almonds, pine nuts, and other nuts can also boost your zinc intake. Nuts contain vitamins and minerals as well
as healthy fats and fiber. Nuts are a convenient crunchy keto snack (in moderation) and an easy way to add a flavorful savory crunch to your favorite salads and dishes. Cashews are high in zinc, with a 1-ounce (28-gram) serving providing 15% of the DV.  If you’re missing cereal, you’ll probably love this keto cereal recipe featuring cashews!DairyUnless you’re dairy-free, you can get zinc and other nutrients from dairy foods like cheese and milk. For example, 100 grams of cheddar cheese contains 28% of your DV, and one cup of full-fat milk contains around 9%.  Get cheesy with this keto spinach artichoke dip or this high-protein chicken and cheese sammy!EggsEggs are high in zinc and keto-friendlyEggs were right, and then they were wrong, and now they’re right again. In the nutritional world, it’s hard to keep up with the ever-evolving debate around eggs.