10 Zinc-rich foods that can help boost your immunity

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.

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.

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 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 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

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

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 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

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 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

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

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