Top 7 food rich in Zinc to boost your immunity

Zinc rich foods

Zinc is a popular ingredient in cold and flu medications, as it can help boost immunity, keep inflammation at bay and shorten the duration of a cold. However, zinc is also found in a wide variety of foods that will keep your immune system in tip-top shape. Here are top 7 food rich in Zinc to boost your immunity.

Oysters

Oysters are the undisputed champion of zinc content. A 3-ounce serving of cooked oysters offers nearly 500% of the daily recommended value of zinc. They are also a good source of protein, vitamin D, and vitamin B12.

Shellfish

Other shellfish like crab and lobster are also excellent sources of zinc. 3 ounces of cooked Alaskan king crab has 43% of your daily zinc recommendation, while 3 ounces of cooked lobster has 23%.

Red Meat

Beef, lamb, and pork are all good sources of zinc. A 3-ounce serving of chuck roast provides nearly half of your daily recommended zinc intake.

Legumes

Chickpeas, lentils, and beans are a plant-based source of zinc. One cup of cooked lentils provides about 11 milligrams of zinc, or 74% of the RDI for adult males.

Seeds

Pumpkin seeds, sesame seeds, and hemp seeds are all good sources of zinc. A quarter-cup serving of pumpkin seeds provides about 7 milligrams of zinc, or 47% of the RDI for adult males.

Nuts

Cashews, almonds, and peanuts are all good sources of zinc. A one-ounce serving of cashews provides about 6 milligrams of zinc, or 40% of the RDI for adult males.

Eggs

Eggs are a good source of zinc and many other important nutrients. A large egg provides about 5 milligrams of zinc, or 34% of the RDI for adult males.