8 zinc-rich foods that will keep viruses and bacteria away

Zinc is an essential mineral that is necessary for a healthy immune system. It plays an important role in the fight against infections because it aids in the growth and operation of immune cells. In this monsoon season, we can boost our immune system by adding foods high in zinc into our diet, as we approach the time of year when germs and viruses multiply. These 8 foods are high in zinc which can fulfil the daily requirements of zinc per day (For males its 11gm and females its 8gm) and can help ward off insects.

Pumpkin seeds are a fantastic source of zinc. A 30-gram serving contains about 2.2 mg of zinc. These seeds are crunchy, delicious and easy to add to our diet. Sprinkle them on salads, add them to the morning oats, or enjoy them as a snack. These seeds can support prostate health and can even help manage diabetes due to their high zinc content and other beneficial nutrients.

Oats are another excellent source of zinc, providing about 2.3 mg in a one-cup serving when cooked in water. Oats are a versatile food that can be enjoyed in various forms - whether as a warm bowl of oatmeal, added to smoothies, or baked into healthy treats. They are not only rich in zinc but also in fibre, which supports digestive health and can lower cholesterol levels.

Red meat, such as goat meat, is known for its high zinc content. A typical serving can significantly contribute to our daily zinc requirement. Red meat is also rich in protein and essential amino acids that support muscle growth and repair. It's important to consume red meat in balance and choose lean cuts to maintain heart health.

Legumes like chickpeas, lentils, and beans are full of zinc. For instance, 100 grams of cooked lentils provide 12% of the daily value for males and 16% for females. Legumes are also high in fibre, protein, and various vitamins and minerals, making them an excellent addition to a balanced diet. Regular consumption of legumes has been linked to improved digestive health and a lower risk of chronic diseases.

Seeds, including hemp seeds, are nutrient-dense and can help increase our zinc intake. Just 3 tablespoons (30 grams) of hemp seeds contain 27% of the daily requirements for males and 37% for females. Seeds are versatile and can be added to smoothies, salads and baked goods. They also provide healthy fats, fibre, and other essential nutrients.

Dairy products like cheese and milk are well-known sources of bioavailable zinc, meaning our bodies can absorb most of the zinc in these items. A single cup (240 ml) of whole milk contains 9% of the daily requirements for males and 13% for females. Dairy products also provide calcium and vitamin D, which are important for bone health. Adding dairy to our diet can support overall health and immune function.

Eggs contain a balanced amount of zinc, with one large egg providing 5% of the daily requirements for males and 7% for females. Eggs are incredibly versatile and can be prepared in numerous ways - boiled, scrambled, poached, or baked. They are also a good source of high-quality protein, vitamins, and minerals, making them a great addition to any diet.

For those with a sweet tooth, dark chocolate offers a tasty way to boost zinc intake. A 100-gram bar of 70%–85% dark chocolate contains 3.31 mg of zinc, or 30% of the daily requirements for males and 41% for females. While dark chocolate is rich in zinc and antioxidants, it's also high in calories and sugar, so it should be consumed in moderation. Enjoy a small piece of dark chocolate to satisfy your cravings while supporting your immune system.