Keeping your immune system running is a great way to reduce your risk of becoming infected with viruses as deadly as COVID-19. To do this, it is important to practice a healthy diet daily. A diet rich in natural food sources like fruits, vegetables, shellfish, and meats provides you with vital nutrients that are beneficial to your overall health and immunity in particular. One of these vital nutrients is zinc. Unlike other nutrients, it does not occur naturally in the body. In addition to wound healing, protein synthesis, and improved senses such as sight, smell, and taste, zinc has been shown to support immune function by activating T lymphocytes, which attack infected cells. . Mindbody green that zinc’s role in immune function may be one reason why many pills and supplements contain the mineral. Although zinc is available in over-the-counter pills and supplements, there are many natural zinc-rich food sources that do the job of meeting your daily nutritional needs just as effectively. Since the recommended daily intake for zinc is 11 milligrams for men and 8 milligrams for women, the National Institutes of Health, Michalczyk and other registered dietitians suggested adding the following zinc-rich foods to your diet while in quarantine: oysters Oysters have the highest amount of zinc from food. More accurately, just 3 ounces of cooked or breaded and fried oysters provide 74 milligrams, or 673 percent of your daily value (DV). Registered dietitian Jess Cording recommended eating canned oysters if you can’t get them fresh from the sea, as they also have the same benefits.
Crab and lobster
Like other seafood, crab and lobster are rich in omega-3 fatty acids and are rich in zinc. While the crab provides 59 percent of its daily zinc volume, lobster provides 31 percent. According to the Food and Drug Administration (FDA), crabs and lobsters are two of the best seafood options due to their low levels of mercury. Red meat Red meat includes beef and pork. Beef, in particular, contains more zinc, up to 64 percent of its DV. If you are a carnivore, it is recommended to opt for lean meat, since it tends to be lower in cholesterol and saturated fats. In addition to being rich in zinc, lean meat is also rich in protein. Chicken chicken, especially chicken breast and dark meat chicken, is a good source of zinc and protein. While chicken breast provides 8 percent DV, dark meat chicken has higher levels of zinc, with 22 percent DV. Baked Beans Beans are generally inexpensive sources of nutrients, such as protein, fiber, magnesium, and zinc. Of all legumes, baked beans (including vegetarians) are highest in zinc at 2.9 milligrams per half cup or 26 percent DV. Hemp Seeds “Hemp seeds are a good source of essential fatty acids in a plant-based diet” to naturopathic physician and dietitian Jaime Schehr. Packed with essential nutrients like vitamin E, phosphorous, potassium and calcium, these little seeds are rich in zinc: 30% DV to be exact. Yogurt Although known for its high calcium content, yogurt is also a good source of zinc. A single 8-ounce container provides 15 percent of your daily value. “Yogurt is also an inexhaustible source in the world of probiotics,” said Schehr. Cashews Cashews are not only loaded with nutrients like magnesium, selenium, iron and phosphorous, but they are also high in zinc. An ounce (equivalent to about 18 cashews) provides 1.6 milligrams or 15 percent of your DV. Schehr said cashews are excellent sources of phytochemicals (healthy plant-based chemicals), plant-based proteins, healthy fats and antioxidants. Pumpkin Seeds Although hemp, chia, flax, and other seeds are high in zinc, Cording mainly recommends pumpkin seeds. An ounce provides 2.2 milligrams, or 20 percent of your daily value for zinc. Pumpkin seeds also contain magnesium, which supports sleep quality, as well as antioxidants that fight harmful free radicals, supporting your immune system. with proteins of vegetable origin, fiber, phosphorus and iron. Whole Grains “Many whole grains like quinoa, oats, and rice contain zinc and other vitamins and minerals such as B vitamins, fiber, magnesium, and iron,” said Michalczyk. A package of oatmeal, in particular, contains 10 percent of your DV. Michalczyk noted that while whole grains are good sources of zinc, they also contain phytic acid, which can reduce zinc absorption. Therefore, whole grains are best consumed in conjunction with other zinc-rich food sources. Enjoying chickpeas goes beyond being a staple of regional cuisine. jackmac34 / Pixabay. (tagsToTranslate) best (t) zinc (t) rich (t) food (t) add (t) diet (t) while (t) quarantine (t) tip (t) tips (t) health tips (t) tips diet