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Top 7 Zinc-rich Foods for Better Immunity in Winter

Studies show that zinc is essential for improving our immune system.

Shubhi Singh
Whole grains like wheat, quinoa, rice, and oats contain some zinc.
Whole grains like wheat, quinoa, rice, and oats contain some zinc.

The nutrient is essential for digestion, brain function, and a healthy metabolism. Therefore, it should go without saying that zinc is an essential element that we all should take regularly.

As winter draws near, it's crucial to regularly consume enough zinc in our diet to fend off the flu and other illnesses. Read on to see a list of the best zinc-rich foods to include in your diet this winter to strengthen your defenses.

Best zinc-rich foods

Here are the best zinc-rich foods that you can add to your diet this winter:

1. Eggs

You can meet your daily goal thanks to the moderate amount of zinc found in eggs. One large egg contains 5% of the daily recommended amount. One large egg has 77 calories, 6 grams of protein, 5 grams of healthy fats, and a variety of other minerals, such as selenium and B vitamins.

2. Nuts

Eating nuts like almonds, cashews, and pine nuts will increase your intake of zinc. Peanuts, which are technically a legume, are another excellent source. Cashews are a great choice if you want to eat a lot of zinc-containing nuts. They have been linked to a decline in the risk factors for many diseases, such as cancer and heart disease.

3. Chicken

Along with many other essential nutrients, chicken is a good source of zinc. You can consume chicken tikka, chicken roasted over an open flame, or chicken soup to meet your required daily dose of zinc. As you may already know, chicken is a protein-rich food that helps increase resistance to infections.

4. Watermelon seeds

Zinc and other micronutrients like potassium and copper are abundant in the seeds of melons, particularly watermelons. You can either grind the seeds and add them to your meals or remove the flesh from the seeds, dry them in the sun and eat them as a snack. Watermelon seeds are very beneficial for immunity, heart health, and blood sugar regulation.

5. Vegetables

Legumes including chickpeas, lentils, and beans also contain zinc. Incorporate foods like hummus, edamame, and black beans into your diet for additional zinc and other health benefits. Low in fat and high in protein, legumes are an excellent source of protein, fiber, vitamins, and minerals.

6. Dairy items

Dairy products include a variety of minerals, including zinc. Cheese and milk are the two main sources. They contain a lot of zinc that is bioavailable, which means that the body can absorb the majority of it. Other nutrients found in dairy products that are thought to be essential for the health of the bones include protein, calcium, and vitamin D.

7. Whole grains

Whole grains like wheat, quinoa, rice, and oats contain some zinc. Like legumes, grain products contain phytates that bind to zinc and prevent its absorption. Whole grains are less likely to contain zinc and have a greater phytate level than processed grains. However, they are much better for your health.

Include these foods regularly throughout the winter to lower your risk of infection and strengthen your immune system.

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