10 Natural Sources Of Zinc To Boost Immunity.
Today let us look at the importance of Zinc on our immune system and natural sources of food which provide Zinc to our body. Zinc is one of the most important trace minerals required by our body because it does so many activities, but one of the most important activity is to support our immune system. It is also involved in genes DNA synthesis making DNA, it is also involved in many different enzymes, protein synthesis and wound healing, heart health, joint health, thymus function, insulin and your gonads.
Zinc and immunity go hand in hand, If you are low in zinc then you are not going to make enough testosterone, addition to this if you are low in zinc there are many problems associated.
- Your lymphocytes will be going down, these are very important as these form the army to fight diseases and pathogens away
- Your White blood cells become ineffective, they cannot respond to pathogens correctly
- You get a decreased recovery rate of infections, it takes infections longer to heal
- Increased inflammatory response
- Increased oxidative stress
- Easily susceptible to virus and bacteria
Many people have the question in mind, How much Zinc to consume for better immunity? In this article we will see Zinc immunity benefits and foods providing zinc to our body.
10 Natural Sources Of Zinc To Boost Immunity | Zinc For Immunity | Zinc Immunity Benefits
These wonders from the sea are power houses of Zinc, having nearly 5.5 mg per raw oyster. Many tasty dishes can be made from oysters and they taste great, Oysters grab the first place in terms of zinc availability in them. If you are zinc deficient the oysters are definitely recommended for you.
Crab & Lobster
Crab and lobster are both excellent sources of Zinc, a small steamed or boiled lobster provides 43% of the daily recommended value of Zinc while 3 oz of crabs have nearly 59% of Zinc.
Meat and Poultry
Meat and poultry not only provide protein but also provide the required amount of zinc to our body. Choosing lean meat will help you in getting the required amount of Zinc, like pork tenderloin, boneless chicken will help you.
Nutritious vegetables like broccoli, mushrooms, spinach, kale and garlic contain Zinc and other important nutrients. Adding these veggies to your diet will help you achieve your weight loss goals and helps in getting the required amount of Zinc. If you are a vegetarian then you must include the above mentioned foods in your diet.
While zinc is commonly found in animal products, vegans and vegetarians are still in luck, Legumes like chickpeas, lentils and beans are also good source of zinc. Adding legume based foods to your diet will help you get the required amount of zinc and keep your immune system strong. Legumes are easily available in local stores and also can be grown in the back yard.
Nuts and Seeds
You can make your salads or you snacks crunchy by adding a few nuts and seeds. Pumpkin seeds, pine nuts and chia seeds are excellent source of zinc. If you do not have the habit of eating nuts then you must think of starting it now, having a handful of nuts while watching TV or a movie will definitely make you healthy.
Whole grains are filled with fibers, vitamins and also the most of all they are filled with Zinc. Raw oats, cooked brown rice, whole wheat bread and quinoa are excellent sources to provide you zinc. These foods can be excellent in breakfast and will fill your day with energy.
Many breakfast cereals are available in the market today but many of them are loaded with sugar, you need to check the label correctly before choosing the right option.
Milk and yogurt are known to be best sources of calcium but they also provide adequate amount of zinc. You can add fat free or low fat milk to your cereals, oat meals or smoothies to get the required amount of zinc.
Who does not love chocolate, chocolate lovers can enjoy the taste and also get some zinc from it. Dark chocolate might be your favorite item but you should take it in a limited manner as it could lead to other problems. The recommended intake is 1 oz per day to keep your sugar and calories in check.
We hope this article on 10 Natural Sources Of Zinc To Boost Immunity has given you some insights on importance of zinc to boost your immune system.
Must Read : Reduce Wrinkles from face and eyes naturally