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10 foods with zinc that will help you improve your defenses


Discover the 10 foods with zinc that will help you improve your defenses.

A good daily intake will help you prevent colds and have strong hair and nails.

Do you know what function zinc has in your body?  Zinc is one of the things in charge of having a strong immune system – so that you can fight colds – and that your hair, hair, and nails are healthy.

It may sound less familiar than other nutrients, but the lack of zinc can be one of the causes of some of the discomforts that you notice in your day-to-day.


If your hair and nails are more brittle or you’re not hungry, you could be deficient in zinc.


Good levels of this trace mineral helps strengthen your immune system,  among other factors.

If you consume the recommended daily amount of zinc, 8 to 14 milligrams a day depending on weight and gender, your body will be better prepared to prevent illnesses caused by viruses and bacteria such as colds or the flu.

In fact, according to a recent study carried out by the Hospital del Mar de Barcelona, the Hospital del Mar Institute for Medical Research (IMIM), and the Pompeu Fabra University (UPF), supplementing with zinc in patients with COVID-19 could help to reduce mortality and recovery time from disease.


In addition, another study from the Benioff Children’s Hospital Research Institute of the University of California-San Francisco (UCSF) shows that an extra 4 mg of zinc in the diet can have a positive impact on cellular health.

And it is that zinc is also needed in many basic functions such as the regulation of nutrient metabolism or the absorption and transport of vitamin A.

We have grouped the foods that have more zinc content so that you can consume the recommended daily dose, between 8 to 14 milligrams a day. Read on and take note.


Do not panic. We start with an inexpensive product but it is that no other food comes close to oysters in zinc content.


Its contribution is 22 mg per 100 grams. If your body needs it, and your pocket allows it, incorporate them even if it is only during a celebration or designated date.


Another of the few foods that reach two figures in milligrams. In this case, 100 grams of wheat germ provide our body with 17 mg of zinc.

How to incorporate it into your dishes? It can accompany a yogurt for breakfast or complete a salad for a light dinner.


Its levels change depending on the animal it comes from. Thus, if the liver is beef, its contribution is 7.3 mg / 100 g, while that of pork has 6.5 mg.


In addition to the zinc content, remember that it is a food very rich in protein and iron. If we talk about meats in general, lean beef also has a good contribution with 4.3 mg.

4. Clams

All seafood, in general, contains good contributions of zinc but, as we have already seen with oysters, mollusks stand out.

Clams can contain up to 7 mg per 100 g. Skipping a few spots on the list we found a crustacean-like crab with 4.7 mg. This spaghetti with clams recipe comes loaded with zinc.


For every 100 grams consumed, our body can extract up to 6.5 mg of zinc. Although it is one of the nuts that rises the most in price, it has low sodium levels, so it is also good for hypertension. Looking for ideas to eat more nuts?



The contribution of this food in zinc is 6 mg / 100g. In addition, pumpkin seeds or seeds stand out for their content of unsaturated fatty acids. How can you eat them? Well, toasted or ground as a topping in your salads and stews.


The sea offers many ways to incorporate zinc into your diet. This seaweed extract is widely used in vegetarian cooking as an alternative to thickeners of animal origin. As far as zinc is concerned, it has an amount of 5.8 mg in every 100 grams.


Associated with the benefits for nails and hair, its secret ingredient for these effects is its zinc content. Specifically, 5 mg / 100 g.

Among the multitude of uses it has in the kitchen, for example, you can incorporate it as a substitute for breadcrumbs in a batter.



The zinc contribution of cheese is around 4 mg per 100g. But depending on the variety, this figure can go up. Thus, for example, Emmental is leading with 4.6 mg followed by blue and Gruyère with 4.1 mg.

The semi-cured manchego, on the other hand, has 4 mg. Remember, yes, it is a highly caloric and salty food. Do not pass. Do you know how many calories your favorite cheeses have?


Flakes are the easiest way to consume oats, the cereal that provides the most protein. You know very well what fans we are in Clara. Well, now we tell you that, in addition, they have a good contribution to zinc. 3.5 mg / 100 g. Give the porridge good.



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