Immunity plays a major role in your body as far as countering virus attacks are concerned and, a strong immune system is often responsible to nullify the ill effects of virus attacks. Thus, having a good immune system is critical to fighting against any sort of flu and other infections.
Nutritionist Avni says zinc is one of those nutrients that has a major role to play in your body and that includes boosting the immune system as well as it helps in the synthesis of the protein, enzymatic reaction besides growth and development. Zinc assists in all of them.
It further helps in repair the body tissues. Men require around 11 mg of zinc/day while, women around 8 mg/day.
This article, by India’s eminent nutritionist and dietician, Avni Kaul talks to add some foods in your diet that are rich in zinc and will help boost your immunity.
Dairy Foods
Dairy food items such as paneer, curd, and milk provide a storehouse of nutrients including zinc. This zinc is bioavailable which means it is quite easily absorbed by your body. These food items are also full of other nutrients that improve bone health and overall body health.
Certain Vegetables and Fruits
Usually, fruits and vegetables are not a good source of zinc but certain exceptional ones do contain a good amount in them. To name a few are pomegranates, raspberries, peaches, mushrooms, corn, green beans, and garlic. Although these vegetables do not provide an enormous amount of zinc to the body but eating those vegetables and fruits on a consistent basis could reduce the risk of chronic diseases.
Eggs
Eggs contain a good amount of zinc that assists you to fulfil your daily target. Eggs are a good source of choline too which people rarely get in other food products. A deficiency of choline could lead to fat and cholesterol buildup. It also assists to promote a healthy nervous system.
Whole Grains
Wheat, rice, amaranth, millet, oats, and quinoa contain zinc but they also have phytates that reduce the absorption of zinc. Whole grains are a good source of fiber, B vitamins, iron, phosphorous, and magnesium that keeps your body healthy. Eating whole grains is also linked with a reduced risk of heart diseases and type 2 diabetes.
Legumes
Legumes such as lentils, beans, and chickpeas contain a substantial quantity of zinc. Legumes are an essential source of zinc for specifically, vegetarian and vegan people. Heating, soaking, or sprouting increases the bioavailability of zinc.
Seeds and Nuts
Seeds such as pumpkin, flax, sesame contains significant amounts of zinc that fulfill up to 33%of daily zinc requirement. These seeds also contain healthy vitamins, minerals, and fiber that make your diet nutrition-rich. These seeds also assist in reducing bad cholesterol levels and blood pressure. Whereas, nuts are another good source of getting zinc. Having almonds, cashew and peanuts can give you a healthy dose of zinc on regular basis too.
**This article has been written by team Nutri Activania**
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