We’ll take a dozen oysters, hey!
When it comes toimmune-boosting nutrients, zinc usually tops the list as one of the best.
There are so many healthy, natural, accessible foods high in zinc from which to choose.
HUIZENG HU/Getty Images
HUIZENG HU/Getty Images
What Is Zinc?
Nuts and Seeds
On the plant-based side, nuts andseedscan also offer notable amounts of zinc.
Eggs
Eggsare not only tasty and satisfying, but offer tons of important nutrients.
John Kernick
Beyond fiber, these grain and cereal options include important micronutrients, including zinc.
Brown rice is also a great option with 0.7 mg per half cup cooked.
Peanuts are technically legumes and a great source of zinc as mentioned.
Greg DuPree
Dairy
When it comes to zinc content, dairy wins out over dairy alternatives.
Cherry tomatoes (technically a fruit!)
also make the list offering 0.1 mg per half cup raw.
Greg DuPree
They’re also often used in salads, soups, stews, and curries.
Spinach
Spinach can be eaten raw or cooked, in an omelet or in a salad.
And it’s a delicious source of zinc.
Victor Protasio
One package of spinach contains 1.5 mg of zinc, which is about 14% of the daily value.
Oysters
Oysters are high in zinc.
But that’s not all.
Greg DuPree
Here are some of its biggest benefits.
Slows Signs of Aging
This micronutrient is vital as we get older.
How Much Zinc Do You Need?
Caitlin Bensel
Many people across the country (and the globe) arent getting enough of this essential micronutrient.
National Institutes of Health.Zinc.
Smadi, Y. et al.
Greg DuPree
“Zinc.“StatPearls.
2020;94(5):1443-1460. doi:10.1007/s00204-020-02702-9
Harvard School of Public Health.Zinc.
2017;10(1):16. doi:10.3390/nu10010016.
bhofack2/Getty Images
Kim B, Lee WW.Regulatory role of zinc in immune cell signaling.Mol Cells.
2020;161:105166. doi:10.1016/j.phrs.2020.105166
USDA FoodData Central.Kale, cooked, boiled, drained, without salt.
U.S. Department of Agriculture.
Greg DuPree
“Spinach, raw.”
U.S. Department of Agriculture.
“Mollusks, oyster, Pacific, cooked, moist heat.”
Victor Protasio
U.S. Department of Agriculture.
Cabrera AJ.Zinc, aging, and immunosenescence: an overview.Pathobiol Aging Age Relat Dis.
2015;5:25592. doi:10.3402/pba.v5.25592
Mocchegiani E, Romeo J, Malavolta M, et al.
Zinc: dietary intake and impact of supplementation on immune function in elderly.Age (Dordr).
2021;11(11):e047474.
2013;199(S4):S17-21.
doi:10.5694/mja11.11493
U.S. Food and Drug Administration.Supplements.
