Check out Top zinc-rich foods to include in a diet

NEW DELHI: If you are looking to boost your immunity to cut down the risk of COVID-19 infection include more zinc-rich foods in your diet. Just like vitamin C, zinc plays an important role in improving your immune health, thereby reducing the risk of chronic diseases.

This mineral is required by our body to activate over 300 enzymes, which helps to strengthen our immune system, aid in cell division, cell growth, wound healing and synthesising proteins and DNA. Just like protein, our body does not store zinc, so we need to eat enough every day to meet the recommended dietary intake.

Even though it is one of the essential micronutrients, most people across the globe, especially young children, teenagers, the elderly, pregnant and breastfeeding are deficient in this common mineral.

As per the USA's National Institute of Health, men must eat 11 mg of zinc daily, while for women it is 8 mg. However, if you are pregnant, you will need 11 mg of zinc and if you are breastfeeding it would be 12 mg. Here are some zinc-rich foods that you must include in your diet to boost your immune health.

Shellfish

Animal-based food products contain the highest amount of zinc. Of all shellfish, Oyster is the best source of zinc. 1 oyster provides you 50 per cent of the recommended amount of zinc. Besides, shellfish are low in calories and high in vitamin B12 and selenium, other nutrients that can give a boost to your immune health. Crab, shrimp, lobster, and mussels contain less zinc than oysters but can be added to the diet. 85 grams of Oysters contain 74 mg of Zinc.

Meat and chicken

Both red meat and chicken are an excellent source of zinc. They are also packed with vitamin B12 and protein that can keep your nervous system healthy and help in cell regeneration. However, animal-based food products are also high in cholesterol and fat, so eat in moderation. You can also add egg to your diet to increase your zinc intake. 100 grams of raw mutton contains 4.8 mg of zinc. 85 grams of chicken contains 2.4 mg of zinc

Dark Chocolate

If you are craving something sweet have some dark chocolate. The darker your chocolate, the better it is for your health. Dark chocolate contains a high amount of cocoa, which is a great source of zinc and flavanol. Cocoa can help to manage blood pressure, improve blood flow and boost immunity. But be careful with the intake of chocolate and try not to have more than 28 grams of dark chocolate in a day. 100-gram bar of 70–85% cocoa contains 3.3 mg of zinc

Legumes

If you are vegetarian or vegan and are looking for zinc-rich plant-based foods then include legumes in your diet. Chickpeas, beans and lentils are loaded with zinc. The best thing about adding legumes to your diet is that it is low in calories and packed with health-friendly nutrients like protein, vitamins, iron, copper, magnesium, manganese, and phosphorus.

Pumpkin seeds and cashews

The super versatile pumpkin seeds and cashews are the most zinc-rich nut and seed that can add to your diet. You can put them in your oatmeal, sprinkle some on top of your smoothie or have them as a midday snack. Apart from zinc, they also contain iron, magnesium, copper, vitamin K, vitamin A and folate. Eating them regularly can also help to manage your cholesterol and control your blood pressure level. 28 gm of pumpkin seeds contains 2.2 mg of zinc. 28 gm of cashew contains 1.6 mg of zinc. (Agencies)

Also Read:  Zinc Supplements for both Men and Women may Help with Fertility

Also Watch: