Best Zinc Enriched Foods To Strengthen Your Immune System

Zinc Foods

Did you know that getting enough zinc foods in your diet will help you have a stronger immune system and heal wounds faster? The advantages of having enough it don’t end there.

It has also been found to be beneficial in the following situations:

1. Zinc shorten the common cold

When taken as an over-the-counter supplement, it reduced the severity and duration of the common cold.

2. Zinc fend off heart disease

Researchers discovered that zinc may play an important role in heartbeat regulation, which could be a breakthrough in the battle against arrhythmia-related heart failure. Nonetheless, scientists observed these benefits using cardiac tissue from sheep hearts, so more human research is required before it’s clear that consuming zinc-rich foods can yield these effects for people.

3. Support wound healing

As mentioned, zinc may aid the healing of wounds by reducing inflammation and activating immune cells at the area of injury.

4. Treat hypothyroidism

Researchers have observed that zinc positively affected thyroid function among a small group of overweight women with hypothyroidism.

Best Sources of Zinc


Chickpeas are widely used in Indian cuisine. Chickpeas are the perfect choice if you want to meet your zinc needs without consuming meat. A cup of cooked chickpeas contains 2.5 mg of it and is high in fiber and protein. Chickpeas can be used in curries, salads, and snacks.


The best source is lentils. They’re also low in fat and calories, and they’re packed with important nutrients like proteins and fiber. Lentils have about 4.7 mg of zinc per cup. Curries are a great way to incorporate them into everyday meals.

Pumpkin Seeds

Pumpkin seeds are extremely adaptable and simple to incorporate into a variety of dishes. Pumpkin seeds have 2.2 mg of zinc and 8.5 mg of plant-based proteins in a handful. According to research, eating a diet high in pumpkin seeds can lower the risk of cancer.

Watermelon Seeds

Don’t throw the seeds away when drinking fresh watermelon juice. Watermelon seeds, believe it or not, are very nutritious, containing zinc and other micronutrients. The zinc content of a handful of watermelon seeds is 4 mg. You can dry them and eat them as a snack on a regular basis. These seeds boost immunity and keep your heart in good shape.


Beans, especially kidney and black beans, are another good source of zinc. In addition, these beans are rich in soluble and insoluble fibers, proteins, iron, phosphorus, and calcium, all of which are beneficial to overall health. A half cup of cooked kidney beans contains 0.9 mg of it, while a cup of cooked black beans contains 2 mg.


Since oats are a nutrient-dense snack, they are the traditional breakfast. Oatmeal is high in zinc, fiber, folate, vitamin B6, and beta-glucan, among other nutrients. 1.3 mg of it is contained in half a cup of oats. Oats also help to maintain a healthy heart by lowering cholesterol levels.


Cashews are one of the tasty ways to get natural zinc from plants. You’ll get about 1.5 mg of it from them if you eat them raw or roasted. Vitamin A, vitamin K, iron, folate, and good unsaturated fat are all abundant in them. Cashews will lower your risk of heart disease and help you maintain a good cholesterol level.


Low-fat curd or yoghurt provides us with beneficial bacteria for a safe gut as well as enough zinc. 1.5 mg of it is found in a cup of curd or yoghurt. It’s great for digestion and immune system support.

Dark Chocolate

It is abundant in dark chocolate. It is present in 3.3 mg per 100 grams of dark chocolate. Dark chocolate, on the other hand, is high in calories and sugar, so don’t depend solely on it.


Zinc is an important mineral that can be found in a variety of foods, including poultry, fish, beans, legumes, seeds, and nuts. If you’re a vegetarian or vegan, you’ll need to supplement your diet with plant-based foods and cereals. These foods are simple to obtain and make a tasty addition to your diet.

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Dolly Arora

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