The best natural sources of zinc to boost the body’s immunity, zinc is one of the most important minerals after iron to boost immunity. Therefore, having a healthy amount of zinc in your diet is associated with an improved immune system. Because the body does not produce zinc naturally, it must be obtained through the best natural sources of zinc that you eat or through supplements. In one day, an adult woman should consume 8 milligrams of zinc while an adult man should consume 11 milligrams.
The best natural sources of zinc to boost the body’s immunity
Zinc is found in many foods that are part of a common diet, especially meat and seafood, as well as whole grains, beans, and nuts. Here are the most prominent foods that contain zinc:
oyster
Oysters are high in zinc, with 74.1 milligrams in a 3-ounce serving of cooked, baked, and fried oysters. This number represents a large percentage of the increase in the rate of zinc in the body.
crab
Oysters and crab are very rich sources of zinc
beef
Red meat, especially beef, is high in zinc. A 3-ounce serving of beef gives you 8.44 milligrams of zinc.
leg of lamb
Lamb is particularly high in the mineral, so if you can find ways to eat more lamb dishes, you’ll be adding a lot of zinc to your diet. Lamb legs contain the highest concentration of zinc compared to the parts of other animals.
legumes
Legumes, including beans and nuts, contain significant amounts of zinc. Chickpeas are a great source of this nutrient. One serving of chickpeas (100 grams) contains 1.5 milligrams of zinc. One cup of lentils, which provides 2.52 milligrams per cup, is an excellent source of zinc.
Nuts
Nuts are a great snack throughout the day, and many of them are good sources of zinc for a balanced diet. Cashews, for example, contain 3 milligrams of zinc in just one package, or 56 grams. Cashews are a delicious way to increase your zinc intake throughout the day.
Almonds are also a great healthy snack option, as they’re packed with all kinds of important nutrients, including fiber, protein, vitamin E, and zinc.
Vegetables
Vegetables such as mushrooms, spinach, broccoli, cabbage, and garlic contain zinc, along with other vital vitamins and minerals. One cup of sliced raw mushrooms contains 0.36 milligrams of zinc.
Whole grains
Whole grains offer a myriad of health benefits. Packed with fiber, vitamins, minerals and zinc, 1 cup of raw oats is an excellent source, containing 2.95 milligrams of zinc, while the same amount of cooked brown rice is a good source, containing 1.38 milligrams. Another whole grain, quinoa, is also a good source of zinc.
Milk and dairy products
Milk and yogurt are delicious and nutritious sources of zinc. One cup of skim or low-fat milk contains 1.1 milligrams and 1.05 milligrams, respectively. And 100 grams of yogurt contains about 0.9 milligrams of zinc.
