1. Health & Lifestyle

Covid-19: Top 5 Zinc-rich Foods to Boost Your Immunity

Pritam Kashyap
Pritam Kashyap

Zinc is essential for good health and is required for the functioning of more than 300 enzymes and involved in many important processes in our body. It helps our immune system and metabolism function and also important for wound healing and our sense of taste and smell. Food sources rich in zinc include red meat, chicken, shellfish, legumes, nuts, eggs and fortified cereals. 

Here are the top five foods that one must include in their diet:  

Red meat  

Red meat is a particularly great source of zinc, but ample amounts can be found in all different kinds of meat, including beef, lamb, goat and pork. A 100-gram serving of raw ground beef contains 4.8 mg of zinc, which is 44 per cent of the Daily Value (DV). But red meat has more saturated or bad fat than chicken, fish and vegetable proteins such as beans. Even the saturated and trans fats can raise your blood cholesterol and make heart disease worse so be careful while intake.  


Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc like 100 grams of cooked lentils contain around 12 per cent of the DV. However, they also contain phytates as these anti-nutrients inhibit the absorption of zinc and other minerals, meaning zinc from legumes isn’t as well absorbed as the zinc from animal products. They are also an excellent source of protein & fibre and can be easily added to soups, stews and salads. 


Peanuts are a cheap excellent source of zinc. It can be easily being included in your daily diet, peanuts are everyone's favourite. If you are allergic to peanut or have a mild reaction don’t consume better to consult the doctor.  


Eggs have a moderate amount of zinc but can help you meet the daily target. One large boiled egg contains 5 per cent of the DV.  


Oysters are healthy and low-calorie sources of zinc. For example, 6 medium oysters provide 32 mg or 291 per cent of the DV. 

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