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Immunity essentials: Zinc-rich foods to add to your diet

Jan 18, 2021 18:18 IST

A mineral that the body only needs in small amounts but is essential for the working of hundreds of enzymes, zinc is an important part of your diet. It helps cell growth, synthesizes proteins and plays a vital role in supporting a healthy immune system. Harvard Health recommends that adult women should consume 8mg of zinc per day, while for adult men the recommended daily allowance (RDA) is 11mg. Being a key helper in building immune cells, even a mild deficiency of this mineral can weaken your immunity, so here are some foods rich in zinc! Shellfish such as oysters, crab and lobster are the best sources of zinc. Incorporate any of them in your diet once a week to get your fill. If you start your morning with oats, you'll be happy to know that they are another good source of this mineral with one serving taking care of half of your day's zinc needs. Add some pumpkin seeds to this mix and you have your zinc needs for the day sorted. If you love nuts, have some cashews or almonds or both! While cashews are a richer source of zinc, almonds also offer a decent amount. One of the most versatile and nutritious veggie foods, chickpeas are also rich in zinc. So make some hummus or have a plate of chhole masala!