10 Zinc & Vitamin-Rich Food Items To Build Your Immunity This Year

The importance of eating healthy is often not stressed enough. Resolutions are made to incorporate vitamin and mineral-rich food in the beginning of the year. Only for most of us to resort to junk and ultra processed food. When it comes to building immunity, zinc and vitamin-rich food is the only answer.  Zinc is one of those nutrients that play a vital role in our bodily functions. It helps in boosting immunity, in the synthesis of protein and our growth and development.  Studies have shown that zinc has immuno-nutrient properties that help your body fight viral infections. So, here are 10 zinc and vitamin-rich food items that you must add to your diet to build immunity against Covid-19.

10 Zinc & Vitamin-Rich Food Items To Add To Your Diet

1. Legumes

Vegetarians and vegans can’t find a better source of zinc than legumes. Chickpeas, lentils and beans are packed with zinc. Legumes are loaded with health-friendly protein, copper, iron, manganese, magnesium and phosphorus. Moreover, legumes are low in calories and really good for your health. Whether you make creamy hummus, spicy chole or simple dal chawal, ensure you add legumes to your diet at all costs.

2. Shellfish

When you try to boost your immunity, you probably might not think of shellfish. But some kinds of shellfish are loaded with zinc. Oysters, lobsters, mussels and crabs are shellfish, that are great sources of zinc. While you can’t go to a fancy restaurant to devour this exquisite seafood, you can always order it in the comfort of your home and cook a delicious curry or pasta. Zinc is vital to help our immune cells function as they should.

Also Read: COVID Positive? Here Are 5 Foods To Avoid For Faster Recovery

3. Curd

Good ol’ dahi is important to not only improve our gut health but also build our immunity as it has a good amount of zinc. When you’re shopping for the right curd for your body, look for yoghurts with the phrase “live and active cultures”  on the label. Greek yoghurt has cultures that may stimulate your immune system and help you fight diseases. Homemade dahi is also great for keeping your immune system in check. Try to opt for plain curds instead of the flavoured ones that are packed with sugar. If you want to devour sweet curd, then you can always add cut fruits or drizzle honey in it. 

4. Nuts & Seeds

One of the best ways to build your immunity is to eat a handful of dry fruits like walnuts, almonds, raisins and seeds like pumpkin seeds, hemp seeds, sesame seeds and sunflower seeds. Nuts and seeds are rich in zinc. You can add nuts and seeds to your oats, and smoothies or just munch on them like a midday snack. Consuming nuts daily will also help manage cholesterol and control blood pressure. Apart from zinc, nuts and seeds are packed with iron, vitamin K, folate, Vitamin A, copper and magnesium.

Also Read: Down With COVID? Khichdi Is A & Safe Option For COVID Diet, Say Experts

5. Poultry & Eggs

Chicken and eggs are two of the best sources of zinc. So, make sure you include them in your diet. Apart from zinc, chicken is also rich in Vitamin B12. It helps in cell generation and keeps your nervous system healthy. So whether it’s scrambled eggs, omelette, chicken sandwich, chicken curry or tikka, don’t forget to eat them. However, keep in mind that animal-based foods are also high in cholesterol and fat, so eat in moderation.

6. Soybeans

For vegetarians and vegans looking for a food item that is loaded with zinc, soybean is the answer. With 4.2 mg of zinc found in 100g of dried soybeans, it has one of the highest concentrations of zinc found in other vegetarian sources. Whether you make a desi gravy or add it to your pulao, soybeans must be included in your diet.

Also Read: Are Figs Vegetarian-Friendly Or Not? Here’s All You Need To Know

7. Mushrooms

Mushrooms also deserve your special attention due to the high concentrations of zinc, vitamin D and potassium. Rich in fibre as well, mushrooms help manage your gut health while boosting your immunity. A cup of cookies white button mushrooms will fill you up with 1.4 mg of zinc.

8. Green Peas

Your homemade Matar Paneer or Aloo Matar might fill you up with more zinc than you expected. Didn’t get us? Well, green peas or matar is known to have high zinc content. Filled with antioxidants, fibre and about 1.2 mg of zinc per 100g of peas, it helps to preserve bodily health and pumps you up with muscular power.

Also Read: 10 Vegan Foods Rich In Zinc To Add To Your Diet 

9. Spinach

With about 0.8 mg of zinc for every 100 g of cooked spinach, this ingredient is one of the healthiest foods on our list. It’s one of the leading sources of vitamins and minerals. From iron, zinc, vitamins A, K and C, to folate spinach helps in purifying your blood and keeps inflammatory diseases at bay.

Also Read: Winter Is Coming! 8 Immunity Booster Soups You Should Add To Your Meal Plan

10. Dark Chocolate

You’d be surprised to know that dark chocolate not only has a high cocoa content but is also loaded with zinc. Consuming even 28 g of dark chocolate will amount to consumption of 1 mg of zinc. It’s a delicious and nutritious treat. Probably, it’s one source of zinc that you will look forward to the most to consume.

So, these are 1o of the best foods, packed with zinc that will help build your immunity. Make sure you have a healthy, balanced meal, drink lots of fluids, exercise and stay physically and mentally healthy. Stay safe!

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