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Boost Your Immune System With Zinc-Rich Foods

By Sandy Schroeder

Staying healthy is an ongoing focus for all of us and having a strong immune system Is important. Researchers say zinc is one of the main immune-strengthening nutrients. It does not treat Covid-19, but it does strengthen the immune system to keep the body healthy. The recommended daily amount of zinc is 8 milligrams for women and 11 milligrams for adult men.

Since the body does not produce zinc, Mayo Clinic says a good diet can supply the needed amounts of zinc.  Here are some good dietary sources of zinc.

Red meat, specifically beef - You don't want to overdue beef, but a broiled beef patty contains 48 percent of the daily zinc requirement and a pork chop provides 26 percent, according to NIH, the National Institutes of Health. You might use small amount of beef in dishes like beef and noodles or spaghetti and meatballs.

Add some oysters - Three ounces of oysters provides 673 percent of the daily requirement. If you can't get fresh, smoked oysters work just as well. Mix them into savory soups, fresh salads or your favorite pastas.

Use your favorite beans - Chickpeas, black beans, cannellini or baked beans provide 26 percent of the daily zinc requirement. Whip up your own hummus with chickpeas. Serve baked beans as a side dish or make black bean tacos or cannellini chili.

Add pumpkin seeds - One ounce supplies 19 percent of the daily zinc requirement. Hemp, flax, chia and sunflower seeds are also loaded with zinc. Pumpkin seeds also provide 18 percent of the needed magnesium, which is good for sleep too. Mix the seeds into your favorite baked loaves or enjoy them as snacks.

A bowl of oats - Your breakfast bowl of oats supplies three percent of your daily needs.

Feast on crab - Enjoy boiled crab or seasoned crab cakes and get seven percent of the needed zinc.

Choose Greek yogurt - Collect 19 percent of your zinc needs with a bowl of Greek yogurt for breakfast, or served with berries for dessert at dinner.

Serve cashews -  Enjoy them raw or roasted as a snack or served up in a new recipe. Either way you get 20 percent of  the daily requirement.

In general it's best to get zinc from your foods . If you feel you need a supplement, check with your doctor for the right amounts. 

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


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