You’ll be surprised how many you already have in your pantry right now.
One of the minerals your body needs to stay healthy is zinc. According to Medical News Today, “Zinc is a nutrient that plays a vital role in immune system response, wound healing, synthesizing proteins and DNA, and many other bodily functions.”
Because the body does not store zinc, it’s important to get your daily dose of the mineral from your diet. Health.com points out that zinc boasts many health benefits but what it’s most known for is its ability to boost the immune system: “It helps balance your body’s response to infection, preventing out-of-control inflammation, according to the findings of a Cell Reports study.”
Medical News Today further explains that zinc does that by activating the body’s T cells, which in turn regulate immune responses and attack infected or cancerous cells. A deficiency in zinc can impair the immune system and make you more susceptible to pathogens.
So if you’re looking to help strengthen your immune system, here are a few sources of zinc that you may want to include in your diet. You’ll be surprised how many you already have in your pantry right now.
Related: Here Are 7 Simple Ways You Can Boost Your Immunity During Lockdown
Oysters
Health.com says that six raw oysters are enough to give you 400% of your recommended daily allowance of zinc. That’s pretty impressive. The caveat? They’re not as readily available as the rest of the items on this list and are a common cause of food poisoning.
Lobster and Crab
These crustaceans are also rich in zinc. According to the Natural Institutes of Health (NIH) in the U.S., three ounces of cooked Alaskan king crab provides 6.5 mg of zinc or 59% of the daily value (DV) while three ounces of cooked lobster provides 3.4 mg or 31% of the DV. Unfortunately, like oysters, these aren’t easily accessible to everyone and may not always be readily available.
Beef (And Other Red Meats)
Lean beef, aside from being more accessible than oysters, lobsters, and crab, is loaded with zinc as well as protein, iron, and vitamin B12, says Health.com. Three ounces of lean beef chuck roast provides around 7mg or 64% of the DV for zinc while three ounces of broiled beef patty has 5.3 mg or 48% of the DV.
Red meats in general, including pork and lamb, are good sources of zinc, notes Healthline. A three-ounce cooked pork chop loin, for example, offers 2.9 mg of zinc or 26% of the DV.
Fortified Breakfast Cereal
If you’re looking to boost the zinc in your daily diet, find a cereal that’s fortified with vitamins in minerals. “In general, one cup provides about 25% (2.8 mg) of the daily recommended amount of zinc, according to the NIH,” says Everyday Health.
They suggest, however, to check the sugar content. Plenty of cereals in the market are loaded with too much sugar to be considered healthy. A good rule of thumb is to find one with whole grains as the first ingredient and contains no more than six grams of sugar per one-cup serving.
Legumes
Aside from being high in fiber and protein, pantry staples like chickpeas, beans, and lentils also contain a good amount of zinc. In general, they’re not quite as rich in zinc as meat products, but if you’re a vegetarian or vegan, these make good alternative sources.
“Canned chickpeas pack 19% (2.07 mg) per cup, and lentils have 11% (2.27 mg) per cup, while shelled edamame has 19% (2.12 mg), and black beans have 18% (1.93 mg),” according to Everyday Health. Meanwhile, half a cup of baked beans (canned, plain, or vegetarian) contain 2.9 mg or 26% of the daily recommended amount of zinc.
Seeds and nuts
Looking for something to snack on? Grab a handful of seeds and nuts instead of that bag of chips. Pumpkin seeds, in particular, are rich in zinc. A mere one ounce of dried pumpkin seeds offers 2.2 mg or 20% of the DV. Other seeds containing significant amounts of zinc include squash seeds, sesame seeds, and chia seeds, a popular superfood. Chia seeds are known for being a good source of protein and omega-3 fatty acids, but they also have 12% of the DV for zinc per one-ounce serving.
Nuts, especially cashews and almonds, are additional sources of zinc that you can include in your diet as well: One ounce of dry roasted cashews has 15% of the DV for zinc while dry roasted almonds offer 8% of the DV.
Whole Grains
Good news! You can get zinc from staple foods like oats and rice, too. According to Everyday Health, “One cup of raw oats boasts about 27% (2.95 mg) of the daily value of zinc, while the same amount of cooked brown rice has 13% (1.38 mg), and a slice of whole-wheat bread contains 5% (0.6 mg). Another whole grain packed with zinc is quinoa.” One hundred grams of quinoa has 3.64 mg of zinc.
Dark Chocolate
If you’re craving something sweet, opt for dark chocolate. It’s not only rich in antioxidants and flavenols, it’s rich in zinc, too. “A 100-gram (3.5-ounce) bar of 70–85% dark chocolate offers 3.3 mg of zinc, or 30% of the DV,” according to Healthline.
Although there’s a significant percentage of zinc in dark chocolate, there’s also quite a substantial amount of sugar in it, so Healthline cautions against relying on dark chocolate as your main source of zinc. Maybe just have it for dessert every now and then?
Zinc Supplements
If you are concerned that you may not be getting the required daily allowance for zinc, ask your doctor if it’s safe for you to take zinc supplements. Bella Pelle Philippines now also sells high-quality dietary supplements like zinc, vitamin C, and vitamin D, among a few others on top of skincare products, and delivers them straight to your doorstep.
Zinc is essential for immune and tissue health. It is a component of several enzymes for energy metabolism, bone mineralization and protein synthesis. Metagenics Zinc A.G. contains 20mg or 182% of the DV for zinc.
Each capsule provides 15 milligrams of zinc picolinate‚ a highly absorbable zinc chelate. Take one to four vegetable capsules daily‚ in divided doses with meals. At the recommended dosage‚ every 60-capsule bottle of Zinc 15 by Pure Encapsulations should last from 15 days to two months.
Zinc helps you glow from within. To protect your skin, did you know that you can also take oral sunscreen? Learn more about this sun-protection-in-a-pill here, and discover more about the finest skincare products thoughtfully selected for you by Bella Pelle Philippines here.
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