Covid-19 Pandemic has changed our lives forever. Everyone is looking for ways to boost their immunity. In addition to taking vaccines, having a healthy and nutritious diet, regular exercise helps to build better immunity against the Covid-19 virus.
Today I like to discuss the importance of maintaining the daily value of vital trace element Zinc. Facts reveal that 16% of all deep respiratory infections are actually associated with Zinc deficiency. Studies show that Zinc helps to maintain tissue barriers, directly inhibits viral replication, and balance immune response during infection. WHO (World Health Organization) estimates that globally one in three people are Zinc deficient. DV (Daily Value) of Zinc in adults is 11mg.
Here are my choices of 10 Zinc-rich food that help you to achieve the daily value of Zinc from your diet.
1. Lentils:-
Our humble lentils offer the goodness of Zinc along with protein & fiber. 100mg of Lentils offer 12% DV(Daily Value) of Zinc.
2. Low-Fat Yogurt:-
100 mg of Yogurt provides 9% of the Daily Value of Zinc. So, Yogurt must be on your diet because along with Zinc it also contains Calcium, B-Vitamins, Magnesium, and Phosphorous.
3. Oatmeal:-
Oat offers many benefits to deserve to be on your daily diet. Oat offer protein, minerals, and vitamins in abundance. 100 gm. of Oat help you to achieve around 9% of your DV of Zinc.
4. Shiitake Mushrooms:-
Mushrooms are a good option for adding nutrition to a Vegan diet. Consuming 100gm of Shiitake Mushrooms provides 9% of the Daily Value of Zinc.
5. Green Peas:-
Winter comes with the goodness of Green Peas. We all love peas-Pulao. 100 gm. Green Peas gives around 17% of the Daily Value of Zinc.
6. Spinach:-
Spinach is a superfood. Spinach helps in Cancer prevention and Asthma prevention. Spinach helps lowering blood pressure and maintains healthy bone, hair, and skin. 100 gm. of cooked spinach provides up to 12 % of DV of Zinc.
7. Pumpkin Seed:-
Small pumpkin seeds can do wonders for you. Pumpkin seeds are rich in protein, Vitamin-K, antioxidants, Iron among others nutrients. 100gm. of Pumpkin seed provides around 20% of the daily value of Zinc.
8. Cashew:-
Incorporating Cashew in the diet provides all-around health benefits. Cashew is rich in protein, vitamins, and minerals. You can make up to 14 % of your daily value of Zinc by only consuming 100gm. of Cashew.
9. Chicken Legs:-
Your favorite Chicken legs contain 2mg (19% of DV) of Zinc in 100gm. of quantity.
10.Oysters:-
Can you believe, that 100 gm. of Oysters contain 61mg (555% of DV) of Zinc. If you are ok with Oysters then it is amazing food to be in your plate. Oysters contain protein, vitamins, minerals, antioxidants, and Omega 3fatty acids in abundance.
So, here is my choice of 10(ten) food that helps you to achieve your daily value of Zinc from your diet. Besides this ten food, you can also incorporate egg, dairy products, nuts, seeds, vegetables, and meats in your diet to boost yourself with the goodness of Zinc.
