5 Zinc-Rich Foods That You Must Add To Your Regular Regime For Healthy Immune System

A diet rich in essential nutrients is extremely important for our overall health and well-being. Vitamins, minerals, iron, protein, zinc and many other nutrients play a vital part in determining our overall health and well-being. Zinc is a nutrient found in the body which helps in strengthening the immune system and promotes wound healing.

Zinc is naturally found in a wide variety of both plant and animal foods. Zinc is an essential mineral that your body does not make on its own. It aids growth, DNA synthesis, immune function, and more, and therefore should be in your regular regime. Here is a list of zinc-rich foods that you can incorporate into your regular regime for a healthy body.

Zinc-Rich Foods To Add To Your Regular Diet

1. Legumes

Legumes are one of the healthiest food items on Earth. They are rich in protein, fibre, carbohydrates, vitamin B, magnesium, manganese, zinc, copper and other essential nutrients that promote a healthy body. According to WebMD, chickpeas are a great source of this nutrient. One serving of chickpeas (100 grams) contains 1.5 milligrams of zinc, and a half-cup of kidney beans has 0.9 milligrams.

2. Seeds

Seeds are an excellent source of fibre, essential vitamins, monounsaturated fats, polyunsaturated fats, minerals and antioxidants that are vital for a healthy body. The potential benefits of consuming seeds regularly are reducing blood sugar levels, cholesterol and blood pressure levels. Healthline states that some seeds like hemp, pumpkin, squash, and sesame seeds contain significant amounts of zinc.

3. Dairy Products

Dairy products such as yoghurt, cheese, milk and many others are extremely rich in zinc, which further helps in keeping the bones and muscles stronger. According to Healthline, dairy products provide a host of nutrients, including zinc. Cheese and milk are two notable sources. They contain high amounts of bioavailable zinc, which means your body can absorb most of the zinc in these items.

4. Eggs

Eggs are an abundant source of proteins, which when daily consumed can satiate the daily requirements of protein in the body. Healthline reports that one large egg contains 4.8% – 6.6% of the DV for zinc, as well as many other nutrients, including protein, healthy fats, B vitamins, selenium, and choline.

5. Whole Grains

Whole grains such as wheat, quinoa, rice and oats contain phytates, which bind to zinc and reduce its absorption. Whole grains can provide zinc in your diet. The zinc they provide may not be absorbed as well as other sources, due to the presence of phytates, as per Healthline.


(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)

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