5 Foods That Will Help You Get Your Fill of Immunity-Boosting Zinc

Updated on 10/27/2020 at 12:55 PM

By now, you've probably heard plenty of buzz about zinc. Data suggests that the mineral plays an important role in immune health, including keeping viruses from entering the body, inhibiting viral replication, and balancing the immune response during an infectious disease. And let's not forget this nutrient's vital role in metabolism, digestion, and nerve function. Needless to say, zinc is something you need to have in your diet.

Daily requirements for zinc range from eight to 13 milligrams for adults, depending on your sex and whether you are pregnant or lactating. With cold and flu season around the corner, making a point to get your daily dose of zinc may help you fight off any bugs circulating this winter. Here are five foods that pack a punch.

Peanuts

Peanuts are a natural source of zinc. They're tasty, affordable, and easy to eat every day, whether you're sprinkling them onto a salad, spreading peanut butter on some apples or bread, or simply enjoying them on their own. They're an especially important source of zinc for those following a plant-forward lifestyle.

Oysters

The humble little oyster is jam-packed with zinc — just three ounces of these delicacies contain over 600 percent of your daily value — and the benefits don't stop there. When you eat oysters, you'll also give your body a boost of immunity-supporting DHA omega-3 fatty acids!

Beef

Indulging in three ounces of beef chuck roast will fuel your body with seven milligrams of zinc. Whether enjoyed at a fancy steakhouse or at a hamburger joint, beef packs a punch when it comes to natural zinc.

Chicken

Noshing on some chicken thighs will provide your body with zinc, along with other important nutrients. If you are feeling under the weather and want to whip up some soup to soothe your aches, be sure to toss some pieces of real chicken into the mix.

Hummus

Although chickpeas don't contain as much zinc as beef and oysters, they still contain a small amount of this immunity-supporting mineral. To get more hummus into your diet, swap out your usual sandwich condiment or add a dollop to your salad for a boost of antioxidants, fiber, and of course, zinc.