7 Zinc-Rich Food Options To Boost Immunity

Zinc is one essential nutrient for all. Zinc is a trace mineral that helps immune cells operate properly while also strengthening them. According to health experts, increasing your zinc intake can significantly boost your immunity system. Considering this, we bring you some food options that can help you load up on Zinc, naturally.

According to the United States Department of Agriculture data (USDA), one large egg contains roughly 5% (0.6 mg) of zinc. Hence, experts recommend consumption of at least one egg on a daily basis.

To get zinc from dry fruits, combine dry fruits such as almonds, walnuts, raisins, and cashews with sunflower seeds, pumpkin seeds, hemp seeds, and sesame seeds to make a trail mix. Use this mixture as a snack or to decorate salads, desserts, and cereals.

We love sweet-tarty berries. Don't we? Now, enjoy its benefits too. Load up on blueberries, raspberries and more to get your daily zinc fix, along with many other nutrients.

Curd/yogurt contains healthy microorganisms for digestive health and plenty of zinc for immunity. You can have it as is or make lassi or chaas with it.

Besides its juicy flesh, you can enjoy the seeds of water melon. Watermelon seeds are beneficial to immunity as well as heart health and blood sugar control.

Zinc can be found in abundance in fish. This is why it is recommended to consume fish at least once a week. Meat products such as chicken and lamb are also excellent choices to load up of zinc.

Chickpea (or chana) is a popular ingredient in Indian cuisine. According to the USDA, the white-coloured legume has good amount of zinc (1.53 mg per 100 gm).