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11 Sources of Zinc to Improve Your Immune System

By Stephen R. Farris

When it comes to our nutritional needs, especially when it's associated with improving our immune system health, then you might take a look into adding more zinc into your diet.

Zinc is essential for your immune system health. According to research, zinc has many benefits such as:

  • Shorten the length of a common cold
  • Lessen your risk of developing arrhythmia-related heart failure
  • Can improve eye health
  • Helps aid in wound recovery

Most people don't know how to get more zinc into their diet. If you are one of them, you should talk with your primary care physician and/or local chiropractor as they can offer tips and suggestions to help with your nutrition. They may have literature available for you to take home and study up on. 

However, since zinc is considered a trace mineral, you should only use small amounts. While it may not seem much, a small amount of zinc can pack a big punch for your immune system. To help you get started on ways to find zinc and implement it into your daily diet, here are a few examples of food sources that contain zinc, as well as other essential vitamins and minerals.


Oysters are a good source for adding zinc into your diet. Just one raw oyster contains up to 5.5 mg. Since dietary requirements suggest 8 mg of zinc for women and 11 mg for men, two raw oysters should cover that. 

Crab and Lobster

Another easy way to get the daily amount of zinc required into your diet is from crab and lobster. Researchers from the USDA have noted that 3 ounces of cooked Alaskan king crab contains 6.5 mg of zinc. Lobster (small size), steamed or boiled, contains 4.7 mg. 

Beef, Pork, and Chicken

Beef, pork, and chicken are known for being high in protein, but you can also get your daily dose of zinc from these products. For example, poultry products such as a cup of chopped and roasted chicken breast, contains 2.13 mg zinc. A large egg -- according to the USDA -- contains 0.6 mg. When it comes to beef, pork, and chicken, make sure you choose lean cuts of meat.

Calling All Kale, Mushrooms, and Spinach

If you're trying to watch your calories, but want to make sure you're getting enough zinc in your diet, then good news. Mushrooms, kale, broccoli, spinach and garlic all contain a certain amount of zinc. Plus they're packed with essential vitamins and minerals.

While zinc is available in many types of food sources, it can be purchased in supplemental form that are available at your local pharmacy or grocery store.   

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Rockford, Ill.

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