Incorporating these five items into your diet, which are high in zinc, will help you strengthen your immune system.

Incorporating more zinc-rich foods into your diet will help increase your immunity and reduce the chance of contracting the COVID-19 virus. Supplementing with zinc, like vitamin C, can help strengthen your immune system and lessen your vulnerability to chronic illnesses.

The activation of more than 300 enzymes in the body depends on this mineral, which in turn assists with immune system strength, cell division, growth, wound healing, and protein and DNA synthesis. We need to consume enough zinc daily to fulfill the necessary consumption since, similar to protein, our bodies do not store zinc.

National Institutes of Health in the United States recommends that women consume 8 milligrams of zinc per day and males 11 milligrams. But, 11 milligrams of zinc is required during pregnancy, and 12 milligrams when nursing. If you want to strengthen your immune system, you should eat these five foods that are rich in zinc.

Zinc is higher in animal products. Of all shellfish, Oyster is the best source of zinc. One oyster offers 50% of the zinc required. Shellfish also provide vitamin B12 and selenium, which enhance immunity, and little calories. Crab, shrimp, lobster, and mussels are less zinc-rich than oysters but can be eaten.

Zinc is abundant in red meat and fowl. They also include vitamin B12 and protein, which support cell renewal and nervous system function. However, animal-based foods are heavy in cholesterol and fat, so consume moderately. Eggs can also boost zinc consumption.

If you want sweets, choose dark chocolate. Darker chocolate is healthier. Dark chocolate is high in zinc and flavanol-rich cocoa. Cocoa improves blood flow, blood pressure, and immunity. Avoid eating more than 28 grams of dark chocolate each day.

Vegetarians and vegans seeking zinc-rich plant-based meals should consume legumes. Chickpeas, beans, and lentils are zinc-rich. Legumes are low in calories and high in protein, vitamins, iron, copper, magnesium, manganese, and phosphorus, making them a great addition to your diet.

Most zinc-rich nuts and seeds are pumpkin seeds and cashews, which are adaptable. Sprinkle them over your smoothie, porridge, or as a lunchtime snack. Besides zinc, they include iron, magnesium, copper, vitamin K, vitamin A, and folate. They can also lower cholesterol and blood pressure if eaten consistently.

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