Foods High in Zinc to Build Your Body’s Immune System

When we are working, we invest so much in our body that sometimes we compromise it. Our health should always be our top priority in order to work efficiently. Keeping our body healthy and boosting our immune system is essential.

Today, there are many diseases that we can acquire. Especially when 2020 started, coronavirus is everywhere. By following the protocols, we can help decrease the spread of the virus. You can also do something for yourself to combat diseases. By keeping yourself clean, wearing facemasks and face shield when in crowded places, exercising, taking vitamins as well as eating healthy foods.

The food helps your body to run efficiently. When consuming healthy and high-class foods, all the more nutrients you can get. These nutrients will help you to keep your body healthy and will boost your immune system at the same time.

Taking vitamins and minerals is as essential as exercising. All vitamins and minerals- including zinc, play a big role in our health. So how can zinc make your body healthy?


What Is Zinc?

Zinc is a type of mineral. Naturally, our body does not store zinc, so consuming foods that are high in this mineral is what we can do to provide our body with it. We should also consume zinc regularly.

The benefit of taking zinc includes;

  • Boosts immune system
  • Regulates metabolism
  • Helps repair body tissues
  • Heals wound

Does Taking Zinc Regularly Safe?

Yes! Health professionals suggest that taking zinc every day is in fact healthy, safe, and essential. Disregard what you’ve heard about zinc being harmful if taken regularly.

How Much Zinc Do You Need to Consume?

Lothar Rink and Philip Gabriel of Cambridge University provided a research paper called, “What Does Zinc Do to Your Immune System?”. Adults and adolescents must intake the following amount of zinc;

  • 15 mg for males
  • 12 mg for females
  • 22 mg for women nurse
  • 15 mg for pregnant

How about the children? According to Operational Data Store, these are the amount of zinc that young people need;

  • 3 mg for children between the ages of 1 and 3
  • 5 mg for kids between the ages of 4 to 8 years old


Should You Take More Zinc?

There is a classic saying that goes, “Too much of everything is dangerous”. You should not take zinc more than needed. Too much zinc may cause vomiting, nausea, no appetite, stomach cramps, diarrhea, and headaches.

Foods High in Zinc

If you have no idea what food to take that is high in zinc, you have come to the right place. Here are examples of foods that are high in this important mineral: 

1. Meat

Meat (particularly red meat) is one of the good sources of zinc. If you are a fan of steaks, you’re making a good decision. These are the types of meat with their levels of zinc;

  • 3.5 ounce (100 grams) of beef has a zinc level of 4.8 mg. Not only beef is rich in zinc but it also provides a good amount of other important nutrients.
  • There’s 2.13 mg of zinc in chicken breasts.
  • 3 ounces of pork provides 2.9 mg of zinc. 

2. Seeds

Surprisingly, seeds provide a good amount of zinc. However, there are specific kinds of seeds that are rich in zinc which includes;

  • Hemp Seeds – A three-tablespoon (30 grams) of hemp seeds has 31% of zinc.
  • Squash, Pumpkin, Sesame Seeds – 1 ounce (handful) of these seeds provide 13 – 14 percent of zinc.

3. Shellfish

Are you an avid fan of seafood? Shellfish is good for you. They also provide a good amount of zinc, oyster in particular.

  • A medium size of oyster has 32 mg.
  • Alaskan Crab has 7.6 mg of zinc in every 100 grams.

4. Nuts

  • 100g of almonds contains 3.3mg of zinc.
  • Pecans have 5mg of zinc.
  • 2.9mg for walnuts

5. Eggs

  • They have a moderate amount of zinc.
  • A large egg has 1.2mg of zinc. 

6. Dairy

  • Plain yogurt has 2.38mg of zinc.
  • An ounce of cheese has 1.2mg of zinc.

7. Cereals

  • One serving (one cup) of breakfast cereal provides a good amount of zinc, 2.8 mg.

8. Legumes

Legumes provide a good amount of zinc as well.

  • Cooked lentils (100gm) have 12% of zinc.
  • There’s 1.3 mg of zinc in a half-cup of chickpeas.

Final Thoughts

We make use of our bodies every day. In order to keep it healthy, we must do something in return so we can keep using it. Doing good exercises, avoiding bad habits, and eating healthy foods (foods that has a good amount of zinc) are the things we can do to combat all possible illnesses. As long as you religiously do all this, there is no doubt that you will stay healthy even as you reach your senior years.  



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