Zinc is a crucial trace element that plays a role in maintaining a strong immune system. Zinc reduces the weightiness of common colds and may even shorten the period of some colds. Zinc stops the immune system from getting out of balance and helps to prevent extreme inflammation due to an immune response.
You need to make sure you are getting an appropriate amount of zinc in your daily diet to improve your immunity. If you are not getting enough zinc then it is important to eat zinc-rich foods.
It is important to know the amount of zinc in your daily diet depending on your sex and age. You can confirm your zinc intake by looking at the below information
- Men after 14 years and older should get 11 mg of zinc a day.
- A pregnant woman who is 19 years and older should get 11 mg of zinc per day.
- Women 19 years and older should get 8 mg of zinc per day.
- Pregnant women between 14 and 18 years of age should get 13 mg of zinc per day to remain healthy.
Pick up some fresh oysters from your local seafood shop. 100 grams of cooked oysters contain 78.6 mg of zinc. Therefore, in six raw oysters, you will get 32 mg of zinc. Oysters taste delicious with lemon, horseradish, and black pepper.
Also Read: Top 12 Cancer-Fighting Foods You Should Eat Every Day
2. Cashews and Pumpkin
100 grams of cashews contains 5.6 mg of zinc, which is 37% of your daily diet. You can always add them to salads and eat them as snacks. Make a garden salad of cashews, pumpkin, and squash seeds. 100 grams of squash seeds and pumpkin contains 1.03 mg of zinc. All three together in adequate quantities are very good for health.
Three grains of cooked lobster contains 3.4 mg of zinc. It also contains plenty of proteins, calcium, and vitamin B12.
Three ounces of beef contains 7 mg of zinc. Moreover, you will also get lots of Vitamin B12 and protein, which is good for blood cells and nerves.
5. Avoid taking too much zinc
Having too much zinc in your diet can lead to anemia and weakened bones. If you follow the recommended zinc chart in your food according to your sex and age, you should be able to avoid taking too much zinc.
- Dizziness, headache, abdominal pain, nausea, anemia, vomiting, and diarrhea are common symptoms of excessive zinc.
- If you have kidney injury and hemochromatosis, you may be absorbing too much zinc. In addition, in your daily life if you are exposing too many paints, rubber, and pesticides then you may be at risk of zinc excess.
Also Read : 10 Calcium-Rich Foods And Their Benefits
Having an adequate amount of zinc is beneficial in improving immunity and curing cancer but too much zinc can lead to serious health hazards. Therefore, it is beneficial to consult your doctor, make a chart on your zinc consumption, and lead a happy life.
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