Best Foods With Zinc to Strengthen Your Immune System (2024)

Do you like oysters? Eat them and you’ll do your immune system a favor.

Did you know that a healthy amount of zinc in your diet has been linked to an improved immune system and faster wound healing? The benefits of getting enoughzincdon’t stop there.

Research has also found that zinc may help in these situations:

Shorten the Common ColdAsystematic review found that zinc supplementation could potentially reduce the length of the common cold by 2.25 days.

Fend Off Heart DiseaseAstudy found that supplementing with zinc and magnesium for 12 weeks helped people with type 2 diabetes and coronary heart disease decrease insulin and fasting blood sugar levels and increase HDL (“good”) cholesterol. (The study was small, with only 60 participants, and the study authors noted that more research is needed.)

Improve Eye HealthSpecifically, supplemental zinc may help slow the progression ofa*ge-related macular degeneration,according to theNational Institutes of Health (NIH).

Support Wound HealingZinc may aid in wound healing by reducing inflammation and activating immune cells at the area of injury, per research.

RELATED: 8 Ways to Keep Your Immune System Healthy

Prevent COVID-19One studyfound that a significant number of people with COVID-19 were also deficient in zinc.People deficient in zincdeveloped more complications than those who were not. That said, more studies are needed to know the true relationship between zinc deficiency and COVID-19.

Unfortunately, it seems that starting to take zinc once you’re diagnosed won’t help. According to one trial,supplementing with zinc did not lessen COVID-19 symptoms among patients who’d been diagnosed.

RELATED: Study Shows Some Vitamins and Supplements Linked to Reduced Risk of COVID-19 in Women

How Much Zinc Should You Take to See Benefits?

Zinc is an essential trace mineral, which means our bodies need only a small amount of it to maintain good health,according to MedlinePlus. The NIH sets the recommended dietary allowance at 8 milligrams (mg) for adult women and 11 mg for adult men. While only a small amount may be needed, don’t underestimate the power of this mighty mineral.

10 Best Zinc-Rich Foods

Here are 10 foods that can help you hit your zinc quota every day.

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Oysters Pack Zinc and Other Key Vitamins and Minerals

This bivalve is a zinc powerhouse of 5.5 mg per raw oyster,according to the U.S. Department of Agriculture (USDA). This shellfish is also low in calories, with only 7 calories per oyster, and is packed with other valuable vitamins and minerals, includingvitamin B12and selenium, per the USDA.

Try oysters cooked, canned, or on the half shell. No matter how you serve them, you’re in for a tasty treat and possibly a stronger immune system to boot, thanks to their high zinc content.

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Crab and Lobster Make It Easy to Meet Your Zinc Needs

Crab and lobster are both zinc-rich foods. According to the USDA,3 ounces (oz) of cooked Alaskan king craboffers 6.5 mg, and asmall steamed or boiled lobster has 4.7 mg. Seafood is also a great addition to anyheart-healthy diet, though shellfish doesn’t provide as many heart benefits as salmon or sardines do,according to Harvard Health Publishing.

RELATED: 7 of the Best Sources of Omega-3 Fatty Acids

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Meat and Poultry Serve Up Protein and Zinc

Beef, pork, andchicken are not only loaded with protein, they provide a decent helping of zinc, too. For the most nutritious cuts, choose lean meats, such as lean beef (at least 90 percent lean), pork tenderloin, and boneless chicken breasts, according to the USDA. Just 1 cup of chopped roasted, skinless chicken breast has 2.1 mg of zinc,according to the USDA. That makes chicken a good source of the mineral.

While the jury is still out on which came first,eggsalso contain zinc — about 0.6 mg per large egg,per the USDA— so crack one open today to help optimize your levels of the nutrient.

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Vegetables Like Mushrooms and Kale Are Low-Calorie Sources of Zinc

Did you know that nutritious vegetables like mushrooms, spinach, broccoli,kale, andgarliccontain zinc, as well as other vital vitamins and minerals? One cup of sliced raw mushrooms contains 0.4 mg of zinc,according to the USDA. Kale offers roughly the same amount (0.3 mg) in1 cup (cooked).

Adding these foods to your diet will give you an extra dose of zinc without adding many calories to your daily total. Mushrooms have a mere 20 calories in 3 oz, plus an excellent amount of the B vitaminriboflavin,according to the USDA.

In addition to zinc, kale offers vitamins A, K,B6, and C, pluscalcium,potassium, copper, and manganese — all for only 33 calories per cup,according to the Mayo Clinic.

RELATED: 10 Tricks for Getting Enough Fruits and Veggies

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Legumes Are a Vegetarian-Friendly Source of Zinc

While zinc is commonly found in animal products, vegans and vegetarians aren’t out of luck, says Krista Linares, RDN, founder of Nutrition con Sabor in Raleigh, North Carolina. Legumes like chickpeas, lentils, and beans are also good sources of zinc, she says. Add foods like hummus,edamame, and black beans to your meals for extra zinc and other health benefits.

Of these foods, 1 cup of lentils, which offers 2.5 mg zinc per cup, is an excellent source, while good sources include the same serving sizes of cooked edamame (2.1 mg),black beans (1.9 mg), and canned chickpeas (1.7 mg).

For relatively few calories, legumes are a great low-fat, high-protein food packed with vitamins, minerals, and lots of dietaryfiber,according to research.

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Versatile Nuts and Seeds Make It Easy to Up Your Zinc Intake

Next time you prepare a salad, toss in an ounce ofpumpkin seedsorpine nuts for extra crunch. They’ll provide 2.2 mg of zinc (an excellent source) and 1.8 mg (a good source), respectively, notes the USDA.

Or pick up some nuts from your grocery store. Try sprinkling cashews, pecans, or peanuts (technically a legume) on top of low-fat or nonfat yogurt oroatmeal. For example, 1 oz of dry-roasted cashews is a good source of zinc, with 1.6 mg.

Haven’t triedchia seedsyet? These little guys are a good source of zinc, too — 1 oz provides 1.3 mg of the mineral, notes theUSDA. Try them in chia pudding for breakfast, a snack, or dessert.

RELATED: 22 Recipes That Can Help Strengthen Your Immune System

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Whole Grains Deliver Fiber and Key Vitamins and Minerals Like Zinc

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Fortified Breakfast Cereals Can Provide a Quarter of Your Zinc Needs — But Watch for Sugar

Many breakfast cereals are fortified with a number of vitamins and minerals, including zinc. Check the nutrition label to see exactly how much you’ll be getting from your favorite brand.

While analyzing the nutrition label, take a look at added sugar, too.Ryan Andrews, RD, a principal nutritionist and advisor with Precision Nutrition based in Norwalk, Connecticut, suggests looking for a cereal that shows no more than 6 g of sugar per serving (again, usually 1 cup) and has whole grains as the first ingredient on the list.

RELATED: 7 Foods That Fight Back: Immune System Boosters

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Milk and Dairy Foods Help You Meet Your Calcium and Zinc Goals

In addition to being richsources of calcium, milk and yogurt are delicious and nutritious sources of zinc. According to the USDA, 1 cup ofnonfat milkorlow-fat milkcontains about 1.1 mg, offering some of the mineral. Meanwhile, 1 cup ofnonfat yogurtorlow-fat plain yogurt is also an excellent source, with 2.4 mg and 2.2 mg, respectively.

Add nonfat or low-fat milk to cereal, oatmeal, and smoothies, and try yogurt topped with granola and fresh fruit.

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Try Decadent Dark Chocolate for a Zinc-Filled Dessert

What a sweet surprise! Yet another exciting fact aboutdark chocolateis that it’s a good source of zinc. And the darker, the better: Generally,60 to 69 percent cacao varieties offer some — nearly 0.8 mg — per ounce, while 70 to 85 percent cacao varietiescontain 0.9 mg, according to the USDA.

That’s not all though: Dark chocolate may have some vascular benefits, includinglowering blood pressureand improving blood flow, due to its flavanol content,according to the Cleveland Clinic. While dark chocolate may be your favorite source of zinc, remember that it’s not the only one: To keep calories and sugar in check, stick to no more than 1 oz per day.

RELATED: Can Dark Chocolate Improve Your Immunity?