As winter approaches, cold and flu become common illnesses. While everyone is susceptible to these illnesses, certain people, such as senior citizens, children, and pregnant women, are at a higher risk.

Therefore, it is essential to boost your immune system to protect yourself and your loved ones. One effective way to do this is by consuming foods rich in zinc.

Zinc and Immunity

Zinc is a mineral that plays a vital role in boosting the immune system. It helps to maintain white blood cells, which are responsible for fighting off infections.

Zinc also plays a role in wound healing, learning and memory, and cell division and growth.

While zinc deficiency is rare, it can lead to weakened immunity and other health conditions. Experts suggest that adults consume between 8-11 milligrams of zinc daily, while the recommended daily intake for children varies according to age and gender.

Top 30 Zinc-Rich Foods for Boosting Immunity to Influenza and Colds

Here are the top 30 zinc-rich foods that can help boost immunity:.

1. Oysters

Oysters are one of the richest sources of zinc, containing approximately 78 milligrams per serving. They are also rich in other nutrients such as iron, calcium, and Vitamin B12.

2. Beef

Beef is an excellent source of protein and zinc, with approximately 7 milligrams of zinc per serving. Lean cuts of beef, such as sirloin, contain even more zinc.

3. Crab

Crab is a delicious source of zinc, with approximately 6.5 milligrams of zinc per serving. It is also high in protein and Vitamin B12.

4. Pork

Pork is a good source of protein and zinc, with approximately 2-3 milligrams of zinc per serving. However, it is important to choose lean cuts of pork to avoid excess fat and calories.

5. Chicken

Chicken is an excellent source of protein and zinc, with approximately 2-3 milligrams of zinc per serving. It is also low in fat, making it a healthy choice.

6. Yogurt

Yogurt is an excellent source of zinc, with approximately 1.5 milligrams of zinc per serving. It is also high in probiotics, which help to boost the immune system.

7. Chickpeas

Chickpeas are a rich source of protein and zinc, with approximately 1.5 milligrams of zinc per serving. They are also high in fiber and other nutrients such as folate and iron.

8. Lentils

Lentils are an excellent source of protein and zinc, with approximately 1.3 milligrams of zinc per serving. They are also high in fiber and other nutrients such as folate and iron.

9. Cashews

Cashews are a good source of zinc, with approximately 1.3 milligrams of zinc per serving. They are also high in healthy fats and other nutrients such as magnesium and Vitamin K.

10. Almonds

Almonds are another healthy source of zinc, with approximately 1 milligram of zinc per serving. They are also high in healthy fats, fiber, and other nutrients such as Vitamin E.

11. Pumpkin Seeds

Pumpkin seeds are an excellent source of zinc, with approximately 2.2 milligrams of zinc per serving. They are also high in healthy fats, fiber, and other nutrients such as magnesium and potassium.

12. Sesame Seeds

Sesame seeds are an excellent source of zinc, with approximately 2 milligrams of zinc per serving. They are also high in healthy fats, fiber, and other nutrients such as calcium and iron.

13. Mushroom

Mushrooms are a good source of zinc, with approximately 1 milligram of zinc per serving. They are also low in calories and high in other nutrients such as Vitamin D and antioxidants.

14. Spinach

Spinach is an excellent source of zinc, with approximately 0.5 milligrams of zinc per serving. It is also high in other nutrients such as iron, Vitamin A, and folate.

15. Kale

Kale is an excellent source of zinc, with approximately 0.3 milligrams of zinc per serving. It is also high in other nutrients such as Vitamin C, Vitamin K, and antioxidants.

16. Broccoli

Broccoli is a good source of zinc, with approximately 0.5 milligrams of zinc per serving. It is also high in other nutrients such as Vitamin C, Vitamin K, and fiber.

17. Brussels Sprouts

Brussels sprouts are an excellent source of zinc, with approximately 0.3 milligrams of zinc per serving. They are also high in fiber, Vitamin C, and other nutrients such as Vitamin K and folate.

18. Avocado

Avocado is a good source of zinc, with approximately 0.7 milligrams of zinc per serving. It is also high in healthy fats, fiber, and other nutrients such as potassium and Vitamin C.

19. Sweet Potato

Sweet potato is an excellent source of zinc, with approximately 0.3 milligrams of zinc per serving. It is also high in other nutrients such as Vitamin A, Vitamin C, and fiber.

20. Squash

Squash is a good source of zinc, with approximately 0.4 milligrams of zinc per serving. It is also high in other nutrients such as Vitamin A, potassium, and fiber.

21. Tomatoes

Tomatoes are a good source of zinc, with approximately 0.2 milligrams of zinc per serving. They are also high in other nutrients such as Vitamin C, Vitamin A, and lycopene.

22. Oranges

Oranges are a good source of zinc, with approximately 0.1 milligrams of zinc per serving. They are also high in other nutrients such as Vitamin C, folate, and fiber.

23. Mango

Mango is a good source of zinc, with approximately 0.1 milligrams of zinc per serving. It is also high in other nutrients such as Vitamin C, Vitamin A, and fiber.

24. Papaya

Papaya is a good source of zinc, with approximately 0.1 milligrams of zinc per serving. It is also high in other nutrients such as Vitamin C, Vitamin A, and fiber.

25. Kiwi

Kiwi is a good source of zinc, with approximately 0.1 milligrams of zinc per serving. It is also high in other nutrients such as Vitamin C, fiber, and potassium.

26. Blueberries

Blueberries are a good source of zinc, with approximately 0.2 milligrams of zinc per serving. They are also high in other nutrients such as antioxidants, Vitamin C, and fiber.

27. Strawberries

Strawberries are a good source of zinc, with approximately 0.2 milligrams of zinc per serving. They are also high in other nutrients such as Vitamin C, fiber, and antioxidants.

28. Raspberries

Raspberries are a good source of zinc, with approximately 0.2 milligrams of zinc per serving. They are also high in other nutrients such as fiber, Vitamin C, and antioxidants.

29. Blackberries

Blackberries are a good source of zinc, with approximately 0.2 milligrams of zinc per serving. They are also high in other nutrients such as antioxidants, fiber, and Vitamin C.

30. Cranberries

Cranberries are a good source of zinc, with approximately 0.2 milligrams of zinc per serving. They are also high in other nutrients such as antioxidants and fiber.

Conclusion

Zinc plays a crucial role in boosting the immune system and overall health. Consuming a variety of zinc-rich foods, such as oysters, beef, chickpeas, and yogurt, can help boost immunity to influenza and colds.

However, it is essential to consume these foods in moderation and follow a balanced diet to ensure adequate nutrient intake.