A good immune system is necessary when it comes to protecting your body from infections and keeping it away from various diseases. Winter is on its way, and the immune system usually degrades during this time of the year, and you are more prone to viruses, bacteria, and flu. So it is mandatory to protect our body and keep it away from such infection by doing regular exercises and indulging in a healthy diet. Vitamin C is one of the known forms of immunity booster, but there are various other foods as well that help keep your immune system strong. One of them is zinc-rich foods. Zinc plays an important role in maintaining the immune system and to keep it functioning properly. Eating various food items that might be rich in zinc helps support the immune system and to strengthen it with time. According to research, an adult requires at least 8 to 13 milligrams of zinc everyday.
Here are a few foods that are rich in zinc and can be a great option to choose to increase the zinc content in our body and to help fight various infections.
- Peanuts
Peanut is an affordable and easily available food item which is again a great source of zinc. Peanuts can be consumed easily as snacks. Having peanuts with jaggery during the winter season is proven to give noticeable improvements to the immune system. You can also add it to your salads and other side dishes as well.
- Eggs
It has found that eggs also contain a moderate source of zinc in it. An egg contains around 5% zinc in it, and which might be sufficient for a person’s daily requirement. The egg has various other nutrients like protein and other healthy fats, and it is full of minerals and vitamins as well.
- Oysters
Oysters are the best source of zinc. They are filled with zinc. Not everyone enjoys eating oysters but you should try adding them to your diet to fulfill the zinc requirement. Adding oysters to your diet can not only provide you with immunity benefits but also support DHA Omega and 3 fatty acids.
- Cashews
Cashews are one of the most favorite nuts for everyone and one of the tastiest nuts. They are full of not only zinc but also other nutrients like Copper, vitamin K, vitamin A, and folate. It contains almost 1.6 mg of zinc per 28 grams of serving. It also helps to maintain blood pressure levels.
- Chickpeas
Chickpeas also are known as channa are the most affordable and common thing found in the Indian kitchen. This food is full of a good amount of zinc, 1.53 mg of zinc per 100 grams of chickpeas. One should consider having this in their diet to boost immunity and to keep yourself healthy.
