Top Zinc-Rich Foods to Pair with Zinc-Free AREDS 2 Supplements

When it comes to maintaining eye health—especially for those at risk of age-related macular degeneration (AMD)—AREDS 2 supplements are a gold standard. However, not everyone tolerates zinc well. High doses of zinc can lead to side effects like stomach upset or interfere with other medications. That’s why many individuals choose zinc-free AREDS 2 formulas, relying instead on dietary sources to meet their zinc needs naturally.

If you're taking a zinc-free macular support formula, it's crucial to ensure your body still gets enough zinc from food. Here are some of the best zinc-rich foods to complement your supplement routine.

Why Zinc-Free AREDS 2?

Some people experience gastrointestinal issues or have health conditions that require them to avoid supplemental zinc. Others may already get sufficient zinc through their diet or other multivitamins. In such cases, AREDS 2 Zinc-Free Macular Support provides all the essential nutrients for eye health—like lutein, zeaxanthin, and vitamins C and E—without additional zinc, helping maintain a balanced nutritional profile.

👉 Explore AREDS 2 Zinc-Free Macular Support for effective eye health support without zinc.

1. Beans and Legumes

Beans such as chickpeas, lentils, and black beans are excellent sources of plant-based zinc. Just one cup of cooked lentils contains about 2.5 mg of zinc, making them ideal for vegetarians or those on a plant-based diet.

Tip: Pair legumes with vitamin C-rich foods (like tomatoes or bell peppers) to boost zinc absorption.

2. Beef

Animal-based sources of zinc are more bioavailable, meaning your body absorbs them more efficiently. A 3-ounce serving of beef can provide over 7 mg of zinc—nearly 65% of the recommended daily intake.

If you’re not a vegetarian, incorporating lean cuts of beef into your meals once or twice a week is a great way to meet your zinc needs.

🔗 Support your whole-body health with AREDS 2 Advanced, specially formulated for macular support and total eye nutrition.

3. Cashews

Nuts are not only convenient but also a potent source of nutrients. Cashews, in particular, contain about 1.6 mg of zinc per ounce. They also deliver healthy fats and magnesium, which benefit both your eyes and bones.

Snack on a handful daily or sprinkle them into stir-fries and salads for a crunchy, nutrient-rich boost.

4. Pumpkin Seeds

Also known as pepitas, pumpkin seeds are among the most zinc-dense plant-based foods. Just one ounce can provide up to 2.2 mg of zinc. They're also rich in antioxidants and omega-3s, which support brain and joint health.

Pumpkin seeds are perfect as a topping for oatmeal, yogurt, or baked goods, and they make a delicious trail mix addition.

5. Eggs

Eggs are a zinc-friendly food that also offers protein, lutein, and zeaxanthin—key nutrients for macular health. One large egg contains about 0.6 mg of zinc, making it a helpful addition to a well-rounded breakfast.

Eggs are also rich in choline, a nutrient beneficial for brain function and eye development.

6. Dairy Products

Milk, cheese, and yogurt provide a modest amount of zinc, with cheddar cheese offering about 1 mg per ounce. In addition, dairy is an excellent source of vitamin D3 and calcium, both of which are essential for bone strength and immune support.

🔗 Discover the benefits of Vitamin D3 for immunity and bone health.

7. Shellfish

If you enjoy seafood, oysters, crab, and lobster are zinc powerhouses. Oysters, in particular, offer more zinc per serving than any other food, with over 70 mg in just 3 ounces. While they’re more of an occasional delicacy, they’re unbeatable for zinc content.

When incorporating seafood into your diet, ensure it’s sustainably sourced and cooked properly to avoid contaminants.

Supporting Overall Eye and Joint Health

While dietary zinc supports your AREDS 2 Zinc-Free regimen, it’s also wise to take a holistic approach to health—especially as we age. Here are a few supplements to consider pairing with your zinc-conscious diet:

🦴 Classic AREDS 2 Softgels: A traditional AREDS 2 formulation that supports macular health, available for those who tolerate zinc.

🍓 Classic AREDS 2 Powder + Multivitamin: A convenient powder form with added multivitamins.

💪 Neoflex Glucosamine + Chondroitin + MSM: Supports joint flexibility and reduces inflammation—great for aging adults managing multiple health concerns.

Final Thoughts

If you’re choosing a zinc-free AREDS 2 supplement, incorporating zinc-rich foods into your daily meals is essential. From legumes and seeds to lean meats and dairy, there are plenty of natural ways to ensure your body gets the zinc it needs—without the side effects of high-dose supplementation.

Balanced nutrition, smart supplementation, and routine eye check-ups go hand in hand in maintaining your vision health well into your golden years.

👉 Explore the full range of supplements designed to support your macular, bone, and joint health at The VitaShope.