If there’s one thing the last two years have taught us, it’s that immunity is of utmost importance to stay healthy. Zinc is one mineral that helps with boosting immunity. In fact, healthy amounts of zinc also help with digestion. It helps heal wounds faster, improves eye health, and helps in the growth and repair of body tissue. While the body only needs about 8-11 mg of zinc daily, it is important to make it part of your diet as the body doesn’t store zinc. It’s quite easy to meet your daily zinc requirements through items easily found in your home. Here are some zinc-rich foods you can incorporate into your diet to stay healthy and happy.
Every Indian household will have legumes in stock. It is a part and parcel of our daily lives. Chickpeas, lentils, and beans are rich sources of zinc. They are high in protein as well as a good source of fibre. For vegetarians, legumes are a great zinc-rich food to add to the diet.
Chicken is a well-known source of protein. But did you know that it is also a good source of zinc? A healthy amount of chicken can help take care of your daily zinc requirements. Add some chicken soup or grilled chicken to your diet, and you are sorted.
This fungus is a low-calorie source of zinc. Mushrooms are also a good source of vitamins B and D and antioxidants. Studies have shown mushrooms also help lower blood pressure and aid weight loss along with boosting immunity.
Spinach is a nutritious powerhouse. Power-packed with vitamin C and K, iron, calcium, and carotenoids, the right amount of spinach will be highly beneficial to your health.
It’s always good to include some nuts into your diet. They are a good option to munch on if you feel hungry between meals. Nuts like almonds, cashews, walnuts, and peanuts are rich in good fats. These nuts are also a good source of nutrients like vitamin E, selenium, and magnesium.
Another great snack to add to your diet! Seeds don’t just satiate your hunger pangs but also keep you healthy. Seeds like flax, sesame, chia, pumpkin, and hemp are rich sources of zinc. Additionally, these seeds also contain fibre, healthy fats, and vitamins.
7. Dark chocolate
For all chocolate lovers, dark chocolate is a good dessert to add to your diet plan. Dark chocolate is healthier than regular chocolate and has been proven to be good for cardiac health as well. Apart from being a good source of zinc, dark chocolate also helps to lower blood pressure and improves blood flow.
Anyone who works out regularly knows that eggs are a healthy source of protein. But they are also a rich source of zinc. While just one egg does not fulfil the daily amount of zinc, in tandem with other food items, it can meet the daily requirement. Having eggs in excess to meet zinc requirements is not a good idea though. Excess consumption of eggs will lead to high-calorie intake and cholesterol build-up.
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