Zinc – the ultimate immune system booster

Meet the éminence grise of immune support: zinc-rich foods. We’re talking shellfish, meat, and, of course, various plant foods that’ll help your body keep its guard up. Get ready to incorporate those zinc-packed ingredients into your culinary arsenal and show your immune system who’s boss!

Zinc-rich food is vital for your health

The importance of this essential nutrient can’t be overstated: zinc is crucial for our skin health, immune system, DNA synthesis, and overall health. We require zinc from dietary sources because our bodies don’t produce or retain it. The recommended daily intake is 8-12 milligrams, depending on age and sex.

There is a diverse selection of animal-based foods rich in zinc

Fortunately, there is a diverse selection of foods rich in this mineral that you can incorporate into your diet. The highest zinc content is found in oysters, but very few of us eat these molluscs daily–or even regularly. Other types of shellfish, such as crab, shrimp, and lobster, also contain notable amounts of zinc, and so do all kinds of meat. Dairy products such as milk or cheese and eggs offer a considerably smaller amount. But if you mix them with other zinc-containing foods throughout the day, you could still get enough of the recommended daily value.

Vegetarians are not left behind when it comes to zinc-rich foods

There is a considerable variety of plant-based sources of zinc, but most offer marginal amounts that need to be combined to ensure substantial intake. Legumes, such as lentils and chickpeas, are protein-packed sources of this essential nutrient, but they might be harder to digest for some people. This is where tofu comes in–while technically a processed soybean product, it is still a healthy, easily digestible, and versatile protein that delivers a notable amount of zinc in every serving. Additionally, you can find it in some vegetables, such as regular and sweet potatoes, kale, and green beans, as well as grain-based products, such as brown rice, oats, and whole wheat bread.

Three ideal menu suggestions to meet your body’s daily zinc requirements

Try to incorporate at least one food from this list into every meal. But the more, the better!

1. Make savoury oats for breakfast using unsweetened soy milk (also a good source of zinc), and top them with a tofu scramble, hemp seeds, and veggies of choice.
2. Lunch can feature lentils or salmon over boiled or mashed potatoes with a lemon-tahini dressing.
3. Finally, a Buddha bowl of steamed brown rice, sauteed kale, maple-glazed tempeh, cubed sweet potato, and sliced avocado, generously sprinkled with sesame seeds, will make a wholesome dinner covering all bases–fibre, starch, protein, and other essential nutrients (zinc included!).

Some foods in between can help boost your zinc level

Craving a snack? We have great news: dark chocolate is brimming with zinc, with a single 100-gram bar containing over a third of the daily norm. However, you probably shouldn’t make it your primary source of the mineral. Speaking of snacks you should enjoy in moderation, consider cashews–these nuts are especially rich in zinc, but pine nuts, almonds, and peanuts will all do the trick. And if you make a habit of generously sprinkling pumpkin, hemp, squash, and sesame seeds over every meal, you won’t need to rely on supplements, as they contain 2-3 milligrams per three tablespoons.