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5 Zinc-Rich Foods to Boost Your Immune System

March 04, 2019

Zinc is one of the key minerals that help your immune system maintain its function. But because your body can’t store it, you need to eat zinc-rich foods each day. Short of taking supplements, that is the only way to ensure you get enough of this essential nutrient.

Below you’ll find a list of the five best zinc-rich foods. Add them to your diet to keep your body and your brain healthy.

1. Cashews

Nuts contain a high amount of zinc, but you’ll find most of it in cashews. A one-ounce serving of cashews contains about 1.6mg of zinc. That is 11% of the recommended daily intake.

2. Cheddar Cheese

Dairy products also contain high amounts of zinc. For example, one cup of cheddar cheese contains enough zinc to meet 27% of your daily needs. What’s more, this zinc is bioavailable, which means that your body will absorb most of it.

3. Oysters and Other Shellfish

Oysters are particularly rich in zinc. Just 30g of canned oysters (about 1/5 cup) contains about 300% of your recommended daily intake of zinc. Shrimp, mussels, and crab are all good alternative sources of this important mineral.

4. Lentils

Lentils are also a good choice if you’re looking for zinc-rich foods to add to your diet. A 100g of cooked lentils contains about 2.5mg of zinc, which will meet 17% of your body’s daily needs.

5. Meat

No list of zinc-rich foods would be complete without meat. Ground beef is a particularly good choice. Only 100g (about 3.5 ounces) of raw ground beef is enough to cover almost 50% of your daily zinc needs. But because it’s red meat, make sure to keep its consumption to a minimum.

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