Foods Rich in Zinc Help Build a Healthy Immune System
Zinc is a mineral that helps maintain a healthy immune system and it can help kill viruses that infect cells. The recommended daily amount of zinc is 8 milligrams for women (11 milligrams during pregnancy) and 11 milligrams for men. Zinc deficiency can lead to a poor immune system, resulting in catching more colds and viruses. Eating a diet rich in zinc boosts your immune system and also helps with thyroid function, wound healing and vision.
The top 8 best foods high in zinc
Choose lean meats such as lean beef, pork tenderloin and boneless chicken breasts.
Oysters are the richest source of zinc. Alaskan crab is also a zinc-rich, shellfish option.
Legumes are a vegetarian-friendly source of zinc. Chickpeas, lentils and beans are good sources of zinc and are also a good source of fiber and protein.
Try adding pumpkin seeds to your salad or snack mix.
Cashews and almonds are great sources of zinc. Nuts are also heart-healthy unsaturated fatty acids and are a great snack. They're inexpensive, easy to store and rich in antioxidants.
Greek yogurt, cheese and milk all contain zinc and also serve as great sources of calcium.
Eggs are high in zinc, protein and other minerals such as choline and lutein - vital for brain function, eye health, pregnancy and fetal development.
8. Whole Grains
Choose whole grain breads and cereals.