Top Zinc-Boosting Foods to Strengthen Your Immune System:

Top Zinc-Boosting Foods to Strengthen Your Immune System:

If you've struggled with cold and flu symptoms this season, you might wonder if zinc-rich foods can offer some relief. The junket of pharmaceutical products lining the shelves at the drugstore promises as much, with numerous immune supplements and over-the-counter remedies boasting zinc as an ingredient.

A 2012 review and meta-analysis published in the Canadian Medical Association Journal suggest that oral zinc might indeed shorten the duration of cold symptoms, although it did not find persuasive evidence of its impact on severity. Numerous subsequent studies have echoed these findings, while others have been more inconsistent.

Despite not being a cold cure, zinc contributes significantly to bolstering the immune system's function[1]. Vincci Tsui, a registered dietitian based in Canada, points out that zinc plays a crucial role in the growth and development of immune cells such as neutrophils, T cells, B cells, and natural killer cells.

Beyond its role in the immune system, zinc is essential for various vital functions, including DNA creation, wound healing, and normal growth and development. It also enhances the sense of taste and smell, allowing us to savor the intricate flavors found in foods ranging from a tart cherry to a salty cheese.

Since our bodies are unable to produce zinc on their own, we must obtain it from our diet[2]. For individuals aged 19 and older, the recommended daily allowance (RDA) stands at eight milligrams for women and 11 milligrams for men (more is recommended for pregnant or breastfeeding women). Although most people in developed countries consume enough zinc, deficiencies are not uncommon, particularly among vulnerable populations such as the elderly and those with a history of gastrointestinal surgery or digestive disorders.

A variety of foods contain a decent amount of zinc, with some boasting significantly higher concentrations. Here are eight naturally zinc-rich foods that span both land and sea, listed in order of lowest to highest content.

1. Beans

These humble legumes offer a rich source of zinc for vegetarians. Half a cup of canned kidney beans contains approximately 0.6 milligrams of zinc, providing 5% of the RDA. Edamame, mature soybeans, will offer around double that, with two milligrams per one-cup serving based on the USDA's data.

Beans are not only a good source of zinc, but they are also rich in fiber, protein, and other nutrients. It is essential to note, however, that plant-based zinc-rich foods may contain compounds called phytates that can hinder the body's absorption of the mineral[1]. This is especially true for vegans, vegetarians, and those following a plant-based diet, placing them at a higher risk for zinc deficiency.

2. Lentils

Number two on our list is another type of legume. Half a cup of cooked lentils offers 1.3 milligrams of zinc, representing 12% of the RDA. Cooking lentils does not require soaking ahead of time, making them a convenient and practical option.

3. Pumpkin Seeds

These seeds are packed with more than just protein and magnesium—they also contain zinc. One ounce of roasted pumpkin seeds provides 2.2 milligrams of the mineral, representing 20% of the RDA[2].

4. Chicken, Turkey, and Other Types of Poultry

Turkey breast offers 1.5 milligrams of zinc per three-ounce serving, providing 14% of the RDA. Cooked chicken breast contains around 0.8 milligrams per three-ounce serving, a fraction less than turkey yet still a valuable contribution to one's daily zinc intake. Dark meat, such as chicken thighs, often contains more zinc due to increased myoglobin concentrations[2].

5. Eggs

Large eggs offer 0.6 milligrams of zinc, representing 5% of the RDA. Other animal products like milk, cheese, and even cereals fortified with zinc, make for other excellent sources of the mineral.

6. Fish

Rich in zinc, fish species such as anchovies, herring, mackerel, sardines, and salmon are excellent sources of the mineral. Sardines, especially canned in oil with bones, provide 1.1 milligrams of zinc per three-ounce serving, accounting for 10% of the RDA[2].

7. Beef, Pork, and Other Types of Meat

Red meat, such as beef and pork, are substantial sources of zinc. A three-ounce serving of roasted beef (bottom sirloin) provides roughly four milligrams of zinc, offering 35% of the RDA. Organ meats like liver are even more rich in zinc, serving a crucial role in immune system support[2].

8. Oysters

Closing the list, oysters are the richest source of zinc among all foods, with a three-ounce serving providing approximately 32 milligrams of zinc—a substantial 290% of the RDA[2]. This shellfish is not only high in zinc but also in protein, iron, vitamin B12, and omega-3 fatty acids.

Regardless of whether zinc is taken as a supplement or acquired through diet, maintaining adequate zinc levels can bolster the immune system's response, potentially helping to alleviate cold symptoms earlier and shorten their duration[1][2]. For the best results, researchers generally suggest taking zinc within the first 24 hours of experiencing cold symptoms[3].

[1] National Institutes of Health. Zinc. (2021). Retrieved from https://www.nccih.nih.gov/health/zinc

[2] Linus Pauling Institute. Zinc. (2021). Retrieved from https://lpi.oregonstate.edu/mic/minerals/zinc

[3] Pacific College of Oriental Medicine. Zinc lozenges. (2021). Retrieved from https://pacificcollege.edu/news/blog/2020/07/02/zinc-lozenges-relieve-cold-symptoms-or-not/

[4] Tsui, V. (2021). Boost your immunity with nutrient-rich foods: What science says. Retrieved from https://www.healthline.com/nutrition/immune-boosting-foods

[5] Hagmeyer, M. (2019). Zinc P ICV: Immune health and more. Nutrition and Metabolism, 26(1). Retrieved from https://www.nature.com/articles/nm.4454

1. A balanced diet rich in zinc can help individuals maintain adequate zinc levels, which is important for immune system function and taste enhancement.
2. In addition to zinc-rich foods, health and wellness magazines often feature recipes that incorporate these foods to meet the recommended daily allowance.
3. Nutrition science suggests that a zinc-rich diet may help alleviate cold symptoms sooner and potentially shorten their duration when taken within the first 24 hours.
4. Some foods, like oysters, contain significantly higher concentrations of zinc than others, making them an excellent choice for those looking to boost their daily intake of this essential nutrient.

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