High in Zinc

Zinc is a mineral required for healthy body functioning, including your sense of smell, nutrient metabolism, building proteins and genetic material, repairing damaged skin and maintaining your immune system. If you do not get enough zinc in your daily diet, you may observe symptoms such as hair loss, diarrhea, eye and skin disorders, impaired appetite and depressed immunity. Adult women should consume about 8 milligrams of zinc per day -- 11 to 12 milligrams per day during pregnancy and lactation. A 100-gram serving of watermelon seeds contains 10 milligrams of zinc, while each ounce contains 3 milligrams of zinc.