What Zinc-Rich Foods Should You Include In Your Diet To Boost Immunity?

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Nutrition Blog

Zinc is an important mineral which is easily present in some foods, added to others, and accessible as a dietary supplement. Zinc can also be found in many cold lozenges as well as some over-the-counter drugs which are sold as cold remedies.

Zinc is included in a number of different aspects of cellular metabolism. It is needed for the catalytic activity of roughly 100 enzymes, and it performs a vital role in immune functioning, protein synthesis, wound healing, DNA synthesis as well as cell division.

In addition, zinc supports normal growth and development during pregnancy, childhood as well as adolescence. It is required for a proper sense of taste and smell. A regular consumption of zinc is needed to maintain a steady state as the body has no specialised zinc storage system.

How Much Zinc Should You Take Daily?

Even though it is one of the essential micronutrients, most people around the world – especially young children, teenagers, the elderly, pregnant and breastfeeding – are deficient in this common mineral. Men must eat 11 mg of zinc daily, while for women it is 8 mg. However, if you are pregnant, you will need 11 mg of zinc and if you are breastfeeding it would be 12 mg.

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Foods Rich In Zinc


Animal-based food products contain the highest amount of zinc. Of all shellfish, oysters are the best source of zinc. One oyster provides you 50% of the recommended amount of zinc. Besides, shellfish are low in calories and high in vitamin B12 and selenium, which are other nutrients that are able to give a boost to your immune health. Crab, shrimp, lobster, and mussels contain less zinc than oysters however can be added to the diet.

Meat And Chicken

Both red meat and chicken are an excellent source of zinc. They are also packed with vitamin B12 and protein that can keep your nervous system healthy and help in cell regeneration. However, animal-based food products are also high in cholesterol and fat, so eat in moderation. You can also add egg to your diet to increase your zinc intake.


If you happen to be eating according to a vegan or vegetarian diet and are searching for zinc-rich plant-based foods, then include legumes in your diet. Chickpeas, beans and lentils are loaded with zinc. The best thing about adding legumes to your diet is that it is low in calories and packed with health-friendly nutrients like protein, vitamins, iron, copper, magnesium, manganese, and phosphorus.

Variety is the key to good nutrition. Eating only one of these foods won’t be sufficient to assist with fighting off the flu or other infections – even if you these eat constantly. Pay close attention to serving sizes as well as suggested daily intake so that you don’t get too much of one single vitamin and too little of others. Eating correctly is a great start, and there are also other things which you can do in order to protect you – as well as your family – from the flu, cold as well as other illnesses.

Contact Trifocus Fitness Academy

If you are keen on learning more about proper nutrition, then you should do our Specialised Nutrition Course. For more information, please follow this link.

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