Top 10 Best Zinc-Rich Foods to Boost your Immune System

Zinc Rich Food to Boost Immunity

Even though the body only requires minute quantities of zinc, almost 100 enzymes rely on it to perform essential chemical processes. It plays a significant role in the production of DNA, cell proliferation, the synthesis of proteins, the repair of damaged tissue, and the maintenance of a strong immune system.

Your perception of taste and smell as well as the healing of wounds all benefit from zinc. Your body normally obtains enough zinc with a diverse diet.

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10 Best Zinc-Rich Foods to Boost Immunity

You may think that since your body needs small quantities of zinc, you may neglect it in your diet. Well, it’s best that you don’t, so here are everyday foods high in zinc that can help you implement zinc in your diet.

1. Meat

Meat is an excellent source of zinc. A 100-gram serving of lamb meat provides 28-58% of the daily value. 25.6 grams of protein, 10 grams of fat, and 258 calories are also contained in this quantity of meat. Additionally, it’s a fantastic source of several other crucial minerals, like iron, B vitamins, and creatine.

2. Legumes

Chickpeas, lentils, and beans are examples of legumes that are high in zinc. In fact, about 13% of the daily value is present in 100 grams of cooked lentils. They do, nevertheless, also contain phytates. Zinc from legumes is not as effectively absorbed as zinc from animal products because these anti-nutrients prevent the absorption of zinc and other elements.

3. Seeds

Significant zinc concentrations may be found in several seeds, including sesame, hemp, pumpkin seeds, moringa seeds and squash seeds. They are a healthy addition to your diet since they are an excellent source of fibre, beneficial fats, and vitamins. They have also been linked to a number of health advantages, like lowered cholesterol and blood pressure, when consumed as part of a healthy diet.

4. Nuts

A nutritious and practical snack, nuts can increase your intake of zinc and many other beneficial elements. Cashews are a wonderful option if you’re seeking a nut that contains a lot of zinc. The serving size of one ounce (28 grams) has 15% of the DV. Nuts also contain other healthy nutrients, including healthy fats and fibre, as well as a number of other vitamins and minerals.

5. Dairy

Zinc is well-stocked in dairy products. They also contain nutrients that are crucial for maintaining healthy bones, such as protein, calcium, and vitamin D. Two significant sources of accessible zinc are milk and cheese, the majority of the zinc in these meals is absorbed by the body. Yoghurt is also an immune system booster food!

6. Eggs

In addition to a plethora of other nutrients including protein, good fats, B vitamins, selenium, and choline, one big egg has 5% of the daily value for zinc. All nine of the necessary amino acids, none of which your body can generate on its own and must be obtained from food, are present in eggs, making them a complete protein.

7. Whole Grains

You may get zinc from whole grains and add it to your diet. However, due to the presence of phytates, the zinc they offer could not be absorbed as well as zinc from other sources. They are a wonderful source of several essential nutrients, including fibre, B vitamins, magnesium, iron, phosphorus, manganese, and selenium, and are much healthier for your health.

8. Vegetables

The majority of veggies are not good sources of zinc, but a few do, and they can help you meet your daily needs, especially if you don’t consume meat. Potatoes, both regular and sweet varieties, contain approximately 1 mg per large potato, which is 9% of the daily value. Eating a diet high in vegetables has been associated with a decreased risk of chronic illnesses including heart disease and cancer, despite the fact that they don’t contain much zinc.

9. Dark Chocolate

Surprisingly, dark chocolate is a good source of zinc. The mineral zinc may be found in dark chocolate. However, it should not be used as a major source of zinc because it is also heavy in calories and sugar.

10. Oysters

A 3-ounce portion of prepared, breaded, and fried oysters has 74.1 milligrammes of zinc, by far the highest amount of any other meal. That is 673 per cent of the daily average figure. Crab is yet another mollusc rich in zinc.


There are lots of foods that provide you with enough zinc that your body needs. Although your body needs small amounts of zinc, it is an important mineral that is required to maintain good health and strong immunity. So, do add zinc-rich food items to your plate everyday. Also, let us know in the comments below, which zinc-rich food are you excited to implement into your daily diet.

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Frequently Asked Questions

Let’s go through some frequently asked questions from below.

Q, What food is highest in zinc?
A. Oysters contain more zinc per serving than any other food.

Q. Which fruit has the highest zinc?
A. High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries.

Q. Is there zinc in bananas?
A. Large bananas that are about 8 to 9 inches long and weigh around 135 grams have 20 milligrams of zinc.

Q. Is zinc good for the lungs?
A. Researchers at the Women’s Guild Lung Institute at Cedars-Sinai have shown that zinc, a common mineral, may repair lung damage and increase longevity for people with idiopathic pulmonary fibrosis, a fatal age-related disorder.

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