To keep diseases at bay, you must have a robust immune system, and to boost body immunity, one should eat foods rich in Vitamin C, vitamin A, vitamin E, protein, and zinc.
The recommended dietary allowance of zinc for men is 11mg, while for females is 8 mg. Please note that our body cannot store zinc; thus, to meet the daily requirement of zinc, we should add zinc-rich foods to your everyday diet.
Why Human Body Need Zinc
Zinc is an essential mineral required to form more than 300 enzymes to perform and maintain various body functions such as strengthening the Immune System, building protein, wound healing, growth in children, and fertility in adults.
The zinc deficiency leads to impotency, skin and eye lesions, impaired immune system, loss of appetite, diarrhoea, hair loss, and stunted growth.
However, consuming too much zinc may lead to vomiting, loss of appetite, diarrhoea, abdominal cramps, nausea, and headache as short-term.
In long-term, it may disturb the absorption of iron and copper. This is why one should avoid taking zinc supplements for long and without consulting your doctor.
The best way to ensure that your body is getting enough zinc to meet daily requirements is to include zinc-rich foods in your everyday diet.
12 Zinc Rich Foods To Add To Everyday Diet
Meat – Red meat is an excellent source of zinc. An ample amount of zinc is also found in other meats such as lamb, pork, and beef.
Meat is also a good source of other nutrients, such as creatinine, B vitamins, and iron. One hundred grams of raw groundnut provides you with 44% of your daily zinc requirement.
Please note that eating a large amount of processed red meat has been linked with an increased risk of certain cancers and heart diseases.
Better, consume unprocessed red meat. To know how much meat you should consume in a week, consult your nutritionist.
Eggs – Eggs are a moderate source of zinc. Consuming one large egg provides you with 5% of the daily zinc value. In addition, a whole egg provides you with 6 grams of protein, 77 calories, and 5 grams of healthy fats along with vitamin B, choline, and selenium.
Oyster – Oyster is packed with zinc and other essential vitamins and minerals. Per oyster is packed with 5.5 mg of zinc and provides you with 50% of the daily value.
In addition, zinc is also a good source of minerals and vitamins such as vitamin B12 and selenium. It is a low-calorie food. One oyster provides you with only seven calories.
Lobster and crab: Again, lobster and crab are excellent sources of zinc. A small lobster provides 4.7 mg of zinc, and just three ounces of cooked crab provides you with 6.5 mg of zinc. In addition, kinds of seafood are Heart-healthy.
No doubt, animal foods are high in zinc, but if you are a vegetarian, opt for plants foods discussed below that are also good sources of zinc.
Zinc-Rich Foods For Vegetarians
Legumes – Substantial amounts of zinc is present in legumes such as beans, lentil, and chickpea one hundred grams of cooked lentils provides you with 12% of your daily value.
In addition, legumes are an excellent source of fiber and protein. Add legumes to stews, salads, and soups.
Legumes contain phytates that reduce the absorption of zinc and other minerals. Cooking processes such as soaking, sprouting, heating, or fermenting legumes break down phytates and increase the bioavailability of zinc and other minerals.
Whole grains: Whole grains such as rice, oats, quinoa, and wheat contain zinc in moderate amounts. However, just like legumes, grains also contain phytates that reduce the absorption of zinc.
Therefore, cooking whole grains to breakdown phytates and increase the bioavailability of zinc and other nutrients such as magnesium, iron, vitamin B, selenium magnesium, and phosphorus.
It is suggested to eat whole grains and not their refined version because whole grains have been linked with longer life and reduces the risk of obesity, heart disease, and diabetes.
Dairy: Dairy products such as milk cheese cottage cheese are rich in vitamins, protein, and minerals such as calcium, phosphorus, and zinc. Include a diary in your everyday diet routine as it is considered good for bone help and the immune system.
Vegetables – Nutritious vegetables such as broccoli, mushroom, garlic, and kale contains zinc. One cup of cooked kale provides you with 0.3 mg zinc. Likewise, 1 cup sliced mushrooms provide you with 0.4 mg of zinc.
In addition, Green Vegetables are also a rich source of Vitamin A, K, C, B6, calcium, copper, magnesium, and potassium. On the other hand, Mushrooms are a rich source of riboflavin vitamin B and are low in calories.
If you are Indian, you might have different food choices. Keeping this in mind, we have included a few zinc-rich food options that can easily be a part of the Indian diet.
Bajra: Bajra, also known as millet, is consumed either as seed or ground into flour. Not only bajra is a good source of zinc, and it provides you with protein, fiber, and other essential minerals and vitamins. In addition, millet is gluten-free.
Sesame seeds: Seasame seeds are the powerhouse of many nutrients such as calcium, zinc, vitamin B6, selenium, and iron. Soak some sesame seeds overnight, roast them and eat them as a snack.
According to Ayurveda, sesame seeds are heat-inducing, so do not have more than two tablespoons of sesame seeds in a day.
Amarnath flour: Amarnath flour is a gluten-free food rich in protein, zinc, iron, and fiber. It lowers the level of cholesterol, reduces inflammation, and promotes weight loss.
Bengal gram: Bengal gram is High is protein and a good source of zinc. Not only does it boost body immunity, but it also is easy on our digestive system.
Boost up your immune system by adding zinc rich foods discussed in our article to your everyday diet regiemen. The list of foods high in zinc is not yet completed. We will be adding more foods to our list. Stay updated…