Top Zinc rich foods that can help you build Strong Immune System


Like any other nutrient, Zinc is also an important supplement for our body. It aids our body to build strong immune system, cell division, cell growth, wound healing, and synthesizing proteins and DNA. But little do we know that opposite to many other nutrients, Zinc is not produced in our body. 

So we have to consume it on a regular basis to meet its requirements. And that is where many of us might lack. While most of us focus on protein, carb, and vitamins, zinc loses its vitality. WHO study shows that one-third of the world’s population does not consume an adequate amount of zinc. 

As an adequate amount of zinc could save you from noxious diseases as COVID-19, our food experts have made the perfect hack-guide on top zinc-rich food you should consume to build strong immune system helping in pandemic

Foods which will create strong immune system

Red Meat

Yes, we do know it might be unsafe to consume red meat during the lockdown. But it is our duty to tell you that having red meat is one of the best sources of zinc for your body. It is rich in zinc, vitamin B12, protein, carbohydrates, and fats also.  

100 grams intake of red meat gives you 4.8 mg of zinc.

Tip: Keep in mind that the daily recommended intake of zinc is 11 milligrams for men and 8 milligrams for women. Pregnant women and breastfeeding women are also recommended 11 and 14 milligrams respectively. 

Oysters (Shellfish)

Oysters, by far, are the top zinc source on our planet. They are raw and direct supplements of zinc. Fun fact is that having 90 grams of cooked or breaded and fried oysters provide 74 milligrams of zinc content. Experts also suggest you go with the canned oysters for the best results. 


Baked Beans

Baked beans or legumes, in general, are the cheapest option you could go for. They are solid, strong, and an inexpensive source of all the basic nutrients. They are also low in fat, low in calories so it is no harm if you churn more than enough.  

100 grams of baked beans contain 2.5 mg of zinc.   



Chicken is the hack-food for you. It provides good body growth, strong immune system, and overall nutrient requirements. Eating chicken also contributes to a better part of zinc, high fat, and protein in our body. 

85 grams of chicken ensures 2.4 mg of zinc. 



Cashews are the most popular and affordable package for zinc content. Not only do they provide zinc, magnesium, selenium, iron, and phosphorus, but they are also high in antioxidants which are a great source for strong immunity.  

30 grams cashews or 18 pieces provide 1.6 mg zinc for your body. 


Oatmeal is another great source of zinc to your body. Being a staple part of the morning meal, oatmeal delivers a good amount of protein, fibers, beta-glucan, and vitamin B6. These supplements provide all the good bacterias in our gut and give strong immunity.  

Half a bowl of oats could give you 1.3 mg of zinc. 

Also read- Boost Your Immunity Against COVID-19 With Ayurvedic Methods

Pumpkin Seeds

Pumpkin seeds have a versatile nature of good content in them. Pumpkin seeds deliver zinc, iron, magnesium, copper, and phytoestrogens, a compound essential for good cholesterol in postmenopausal women. 

28 gm of pumpkin seeds provide 2.2 mg of zinc.


Dairy products have always been loyal to our body growth. Dairy products including milk and yogurt provide all the essential parts of zinc, calcium, and vitamins for your body and are essential for your bones, teeth, and your belly. 

250 ml of milk provide 1.02 mg of zinc

Also Read- COVID-19 Patients Can Likely Suffer From Mental Illness

Dark Chocolate

And finally, we have dark chocolate for you. While most of us love eating dark chocolate, only some of us know the true nature of them. Dark chocolates are a high-quality source of zinc, magnesium, iron, and copper. A good amount of these can bring down blood pressure and improve blood flow.  

100-gram bar dark chocolate contains 3.3 mg of zinc

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