1.Foods high in zinc to include in your diet.

Include more zinc-rich foods in your diet if you want to improve your immunity and reduce your risk of COVID-19 infection. Zinc, like vitamin C, is vital for improving your immune health and lowering your risk of chronic diseases. Our bodies need this mineral to activate over 300 enzymes that help to improve our immune system, aid in cell division, cell development, wound healing, and protein and DNA synthesis. Our bodies do not store zinc, including protein, so we must consume enough every day to meet the recommended dietary intake.

2. The maximum intake that is recommended.

Despite the fact that it is an important micronutrient, most people around the world are deficient in this common mineral, especially young children, adolescents, the elderly, pregnant and breastfeeding women. Men need 11 mg of zinc a day, while women need 8 mg, according to the National Institute of Health in the United States. If you're pregnant, though, you'll need 11 mg of zinc, and if you're breastfeeding, you'll need 12 mg. Here are 5 zinc-rich foods that you can eat to improve your immune system.

3. Shellfish is a form of seafood.

The largest amount of zinc is contained in animal-based foods. Oyster is the best source of zinc for all shellfish. One oyster offers 50% of the daily recommended zinc intake. Shellfish are also low in calories and high in vitamin B12 and selenium, two nutrients that can help the immune system function better. Crab, shrimp, lobster, and mussels have a lower zinc content than oysters, but they can still be eaten.

Oysters have a zinc content of 74 mg per 85 grammes.

4. Meat and poultry.

Zinc is found in abundance in both red meat and chicken. They're both high in vitamin B12 and protein, which can help with cell regeneration and keep your nervous system healthy. Animal-based food items, on the other hand, are high in cholesterol and fat, so consume them in moderation. You can also improve your zinc intake by including eggs in your diet. Zinc content in raw mutton is 4.8 mg per 100 grammes.

The zinc content of 85 grammes of chicken is 2.4 mg.

5. Chocolate (dark)

If you're in the mood for something sweet, try some dark chocolate. Chocolate that is darker in colour is safer for your wellbeing. Dark chocolate is rich in cocoa, and is an excellent source of zinc and flavanol. Cocoa may aid in the management of blood pressure, blood flow, and immunity. However, watch your chocolate consumption and limit yourself to no more than 28 grammes of dark chocolate a day.

Zinc is present in 3.3 mg per 100 gramme bar of 70–85 percent cocoa.