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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Zinc is an essential mineral that is involved in numerous biological processes, including immune function. Including zinc-rich foods in your diet can help boost your immune system, enhance your overall well-being, and provide you with a better defence against common ailments.
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Oysters are one of the best sources of zinc, containing more zinc per serving than any other food. They provide an ample supply of this essential mineral, making them an excellent choice for immune system support.
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Lamb is rich in zinc and can help meet your daily zinc requirements. They also provide high-quality protein and essential vitamins, which are crucial for overall health.
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These tiny powerhouses are packed with zinc and offer a convenient and versatile way to increase your zinc intake. You can sprinkle them on salads or enjoy them as a snack.
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Beans, lentils, and chickpeas are not only rich in fibre and protein but also contain zinc. They are perfect for those looking to boost their immune system on a plant-based diet.
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Almonds and cashews, in particular, are good sources of zinc. They make for a nutritious and convenient snack that can help support your immune health.
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Dairy foods like milk, yoghurt, and cheese provide a substantial amount of zinc while also offering essential nutrients like calcium and probiotics, which contribute to overall well-being.
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Eggs are a versatile food that contains zinc, among various other essential vitamins and minerals. They can be a valuable addition to your diet for immune support.
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Whole grains like wheat, quinoa, and oats contain zinc and provide a healthy dose of fibre and carbohydrates, offering sustained energy for your body.
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Some cereals are fortified with essential vitamins and minerals, including zinc. Checking food labels can help you find cereals that provide an extra boost to your immune system.
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Other seafood like crab, lobster, and mussels are good sources of zinc and offer a diverse range of flavours and textures to add variety to your diet while supporting your immune health.
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By including lean red meat, pumpkin seeds, legumes, nuts, dairy products, eggs, whole grains, fortified cereals, and various seafood in your meals, you can ensure that your body receives an adequate supply of zinc to bolster your immunity.
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