10 Zinc-rich foods that can help boost your immunity
Include
these foods in your diet
Just like any other nutrient, zinc
is also important for good health. It plays an important role in the activity
of over 300 enzymes in our body, which includes strengthening our immune system, cell division, cell growth, wound
healing and synthesising proteins and DNA. Even though it is such an essential
nutrient necessary for the normal development of the body, a large number of
people across the world are suffering from zinc deficiency. As per official
data from WHO, about one-third of the world's population do not consume an
adequate amount of zinc. One of the major reasons for widespread Zinc
deficiency is that just like protein, our body cannot store this nutrient, so a
person has to meet his/her zinc requirement regularly.
The
recommended daily intake
According to the USA's National
Institute of Health, men above 14 years must consume 11 mg of zinc daily, while
women above 14 need 8 mg. For pregnant women, the recommended daily intake of
zinc is 11 mg and for breastfeeding women, it is 12 mg. Here are 10 zinc-rich
foods that should be a part of your diet.
Meat
Animal-based foods are the best
source of zinc and meat tops the chart. Red meat, in particular, is a great
source of this nutrient. It is also packed with vitamin B12, which is not found in plant-based
food products. However, meat is also loaded with cholesterol and fat and
consuming too much of it can be dangerous for your heart health. So, it is
better to go easy on it.
100 grams of raw mutton contains 4.8
mg of zinc
Shellfish
Shellfish are low-calorie and rich
in zinc. Oyster has the highest zinc content as compared to any other food.
Other shellfish like crab, shrimp, lobster, mussel contains less zinc than
oysters but are still good sources of the nutrients. They are packed with the
benefits of Vitamin B12, which is vital for your nervous system, metabolism,
and healthy blood cells.
50 grams of Oysters contain 8.5 mg
of zinc
Chicken
Chicken is an excellent source of lean protein, which contribute to muscle growth
and development. But many of us do not know that it is also rich in zinc
content. Eating chicken regularly is good for your bones, heart health and
immunity.
Chicken: 85 grams of chicken
contains 2.4 mg of zinc
Legume
If you are looking for plant-based
foods containing a substantial amount of zinc, then include legumes in your
diet. Legumes like chickpea, beans and lentils are a good source of zinc. They
are also low in fat, low in calories and contain other essential nutrients like
protein and fiber.
164 gm of chickpeas contains 2.5 mg
zinc
100 gm of lentils contains 4.78 mg
to 1.27 mg of zinc
180 gm of kidney beans contains 5.1
mg zinc
Cashew
Cashews are the most popular and
affordable nuts of all. They are packed with zinc, copper, Vitamin K, Vitamin A
and folate. These nuts make a great source of mono and polyunsaturated fatty
acids that can help to reduce the build-up of fat and cholesterol inside the
heart. Eating them regularly also keeps your blood pressure in control.
28 gm of cashew contains 1.6 mg of
zinc.
Oats
Oats are the classic breakfast
staple. One of the reasons why people prefer oatmeal is because it is a
nutrient-dense food item. Loaded with fiber, beta-glucan, Vitamin B6 and
folates, oats regulate cholesterol levels and promote the growth of good
bacteria in the gut. Another reason to add oast in your diet is its zinc
content.
Half bowl of oats contains 1.3 mg of
zinc
Mushroom
If you want to add zinc in your
diet, without consuming too many calories than include Mushrooms in your diet.
Mushrooms are low in calories and are packed with essential nutrients like
Vitamin A, C, E and iron. They also contain some amount of germanium, a
nutrient rarely found in some vegetables that helps our body to utilize oxygen
effectively.
210 gm of mushroom contains 1.2 mg
of zinc
Pumpkin
seeds
Pumpkin seeds are loaded with
different kinds of nutrients including zinc. They are super versatile and can
be added in your diet in different ways. Apart from iron, magnesium and copper,
the green seeds are also rich in phytoestrogens, compounds found in the plant
that improve the level of good cholesterol in postmenopausal women.
28 gm of pumpkin seeds contains 2.2
mg of zinc
Dairy
Milk and yoghurt are not only rich
sources of calcium but they also contain a considerable amount of zinc. They
are good for your bones, teeth and gut health. They are extremely versatile and
it is easy to add them in your diet. You can make smoothies or can have milk
with oats.
250 ml of low-fat milk contains 1.02
mg of zinc
250 ml of low-fat plain yoghurt
contains 2.38 mg of zinc
Dark
Chocolate
If you are a sweet tooth then
satisfy your sugar cravings with dark chocolate, which is also a source of
zinc. The darker you chocolate is, the higher will be the zinc content. Dark
chocolate also contains flavanol, which has some vascular benefits like
managing blood pressure, improving blood flow and boosting immunity.
100-gram bar of 70–85% dark
chocolate contains 3.3 mg of zinc
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