12 Zinc-Rich Foods to Boost Your Immune Health, According to Dietitians
Zinc is an essential mineral that plays a crucial role in supporting your immune system, helping you fight off infections, and promoting overall health. Whether you're looking to boost your immunity during cold and flu season or maintain a strong defense year-round, adding zinc-rich foods to your diet can make a significant difference.
Dietitians recommend that adults consume a daily amount of zinc to keep their immune systems functioning properly. Fortunately, there are plenty of delicious and nutritious foods packed with zinc to help you meet your daily needs. Below are 12 zinc-rich foods that will help support your immune health.
1. Oysters
When it comes to zinc, oysters are by far the most nutrient-dense option. In fact, just a small serving of oysters can provide you with more than 100% of your daily zinc requirement. They’re also an excellent source of protein, omega-3 fatty acids, and other vitamins and minerals.
How it helps your immune system:
Zinc plays a key role in immune cell production, and oysters provide one of the most bioavailable forms of zinc, which is easy for your body to absorb.
2. Beef
Beef, particularly lean cuts like sirloin, are packed with zinc. Just a 3-ounce serving of beef can provide roughly 30% of your daily zinc intake, making it a great option for boosting immune health.
How it helps your immune system:
In addition to zinc, beef is a good source of iron, which supports the transport of oxygen in your blood, helping your body fight infections.
3. Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are one of the best plant-based sources of zinc. A handful of roasted pumpkin seeds (about 1 ounce) can provide about 2.2 mg of zinc, contributing significantly to your daily intake.
How it helps your immune system:
Pumpkin seeds are rich in zinc as well as other immune-boosting nutrients like magnesium and antioxidants, making them an excellent addition to any diet.
4. Chickpeas
Chickpeas are a versatile legume that can easily be added to salads, stews, or made into hummus. A cup of chickpeas contains around 2.5 mg of zinc, which helps support the immune system.
How it helps your immune system:
Chickpeas provide both zinc and fiber, which promotes healthy gut bacteria—important for a strong immune response.
5. Lentils
Lentils are another excellent source of zinc, particularly for those following vegetarian or vegan diets. A cup of cooked lentils contains about 2.5 mg of zinc, along with plenty of protein and fiber.
How it helps your immune system:
Lentils are not only rich in zinc but also provide essential nutrients like folate and iron, which help strengthen the immune system and maintain healthy red blood cells.
6. Cashews
Cashews are a tasty and nutritious snack that provides a healthy dose of zinc. Just 1 ounce (about 18 cashews) provides about 1.6 mg of zinc.
How it helps your immune system:
Cashews are packed with healthy fats, which support cellular function, and zinc, which helps your body’s immune cells function optimally.
7. Yogurt
Yogurt, particularly Greek yogurt, is an excellent source of both zinc and probiotics, which are essential for gut health. Just one cup of plain yogurt can provide you with about 1 mg of zinc.
How it helps your immune system:
The probiotics in yogurt support your digestive system, and the zinc enhances the immune system’s ability to fight off infections. Together, they create a powerful duo for immune health.
8. Spinach
While leafy greens like spinach are known for their high vitamin content, they also provide a good amount of zinc. A cup of cooked spinach contains about 1.4 mg of zinc.
How it helps your immune system:
Spinach is a rich source of antioxidants, iron, and zinc, all of which help strengthen your immune system and protect against oxidative stress.
9. Dark Chocolate
Yes, you read that right—dark chocolate can be a good source of zinc! With a high cacao content (70% or more), dark chocolate provides around 1.5 mg of zinc per ounce.
How it helps your immune system:
Dark chocolate also contains antioxidants, which help reduce inflammation and support overall immune function, making it a satisfying, immune-boosting treat.
10. Eggs
Eggs are a convenient and affordable source of high-quality protein and zinc. One large egg contains about 0.6 mg of zinc.
How it helps your immune system:
In addition to zinc, eggs provide essential nutrients like vitamin D, which works alongside zinc to enhance immune function and keep your defenses strong.
11. Quinoa
Quinoa is a nutrient-dense whole grain that provides a complete source of protein, making it a great option for vegetarians and vegans. A cup of cooked quinoa contains around 2 mg of zinc.
How it helps your immune system:
Quinoa is not only a good source of zinc but also contains amino acids and fiber, which support overall immune function and digestive health.
12. Tofu
Tofu is a plant-based protein made from soybeans and is a great source of zinc, especially for those on plant-based diets. A 4-ounce serving of tofu contains about 1 mg of zinc.
How it helps your immune system:
In addition to zinc, tofu contains plant-based compounds called isoflavones, which have been shown to support immune health and reduce inflammation.
Conclusion: Zinc is Key to Immune Health
Zinc plays a vital role in keeping your immune system strong and ready to fight infections. By incorporating these zinc-rich foods into your daily diet, you can help boost your immune health and ensure that your body is equipped to handle whatever comes its way.
Remember, variety is key! Including a mix of animal-based and plant-based zinc sources will provide you with a wide range of other essential nutrients that work together to support your overall health.
So, whether you're adding a handful of pumpkin seeds to your salad, enjoying a plate of lentils, or savoring a piece of dark chocolate, you’re giving your body the support it needs to stay healthy and resilient.
Need more tips on boosting your immune health? Stay tuned for more nutrition advice and healthy living tips on our blog.