10 superfoods loaded with zinc and vital nutrients for immunity

Time of India

4 hours ago

Zinc is a vital mineral that supports immunity, metabolism, wound healing, and overall health. However, many people unknowingly suffer from zinc deficiency, leading to various hidden symptoms. Here are 10 surprising signs that indicate your body might be lacking this essential nutrient.
With the COVID-19 pandemic, having a healthy immune system has never been more essential. These nutrients such as zinc, vitamin A, vitamin C, and iron are all important in supporting your body's ability to combat infections, heal quicker, and remain resilient.
Zinc, especially, is important for the manufacture of immune cells and the promotion of inflammatory reactions. By adding nutrient-rich superfoods to your diet, you can naturally boost your body's defence and stay healthier throughout the year.
Here are 10 powerful superfoods packed with zinc and other essential nutrients for better immunity:
1. Pumpkin seeds
Rich in zinc, magnesium, iron, and vitamin E, pumpkin seeds help strengthen immunity and reduce inflammation.
2. Spinach
A rich source of vitamin A, vitamin C, folate, iron, and moderate amounts of zinc, spinach maintains immune cell function and antioxidant defenses.
3. Chickpeas (Chana)
Rich in zinc, protein, folate, and iron, chickpeas enhance the repair and rebuilding of body tissues and enhance immune responses.
4. Cashew nuts
Rich in zinc, healthy fats, copper, and magnesium, cashews feed the immune system and also sustain energy production.
5. Yogurt
In addition to probiotics that boost gut health (and consequently, immunity), yogurt supplies zinc, vitamin B12, and calcium for overall vitality.
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6. Mushrooms (particularly Shiitake and Button Mushrooms)
Contain selenium, zinc, and vitamin D, which modulate immune responses and shield against oxidative stress.
7. Lentils (Masoor, Moong, etc.)
A good vegetarian source of zinc, iron, protein, and folate, lentils help repair cells and enhance immune cell production.
8. Quinoa
Provides zinc, magnesium, iron, and B vitamins, making it an ideal food for balancing energy and immune function.
9. Dark chocolate (at least 70% cocoa)
Rich in zinc and flavonoid antioxidants, dark chocolate is beneficial to immune function, but must be eaten in small amounts.
10. Almonds
Rich in vitamin E, zinc, magnesium, and healthy fats, almonds guard cells against oxidative damage and fortify the body's natural barriers.
Establishing a robust immune system is not the work of Band-Aids — it's a matter of continuing to provide your body with the proper foods for optimal nutrient support. Adding these zinc-containing superfoods into your regular foods is providing your body with what it takes to ward off, mend, and excel naturally. Together with well-balanced diets, proper hydration, stress control, and leading an active life, you will continue to ensure your strong immunity throughout the year.
Dr. Partap Chauhan – Founder and Director of Jiva Ayurveda
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