Keeping our immune system healthy right now is important. There are many nutrients that can help support the immune system. One in particular that has been consistent in research for keeping the immune system healthy in a variety of ways is zinc. This mineral is used by our white blood cells to actually manufacture genes that then regulate and orchestrate the ways in which white cells respond to pathogens and infected cells, ensuring they can deliver specific responses effectively. Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements.
ZINC RICH FOODS:
DAIRY
Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc, meaning most of the zinc in these foods can be absorbed by your body.
LEGUMES
Legumes contain high amounts of zinc. However, they also contain phytates, which reduce its absorption. Processing methods like heating, sprouting, soaking or fermenting can help improve its bioavailability.
MEAT
Meat is an excellent source of zinc. A 100-gram serving of raw ground beef provides 44% of the DV.
SEEDS
Some seeds like hemp, pumpkin, squash and sesame seeds contain significant amounts of zinc. They are also a good source of fibre, healthy fats and vitamins, making them a healthy addition to your diet.
SHELLFISH
Oysters, crab, mussels and shrimp can all contribute to your daily zinc needs.
You can also take a Zinc supplement -
20mg max daily for women.
50mg max daily for men.