Some studies have shown that Zinc supplements It may shorten the duration of cold symptoms. What we do know about zinc is that it is an essential mineral that is involved in many important metabolic functions, including supporting a healthy immune system, healing damaged tissues, cell growth, and building proteins.Strengthening the immune system You have it by eating foods rich in nutrients, as zinc is found in chicken, chickpeas, and yogurt, and eating it makes us strong, healthy, and less susceptible to winter diseases, according to the website “eatthis“.
What about taking zinc supplements?
Taking too much zinc through supplements can cause nausea, headaches, dizziness, vomiting, and loss of appetite over time. Taking too much zinc can lead to decreased immune function, and lower levels of good cholesterol. Your best bet is to get zinc from food.
Here are the best natural sources that give your immune system protection from disease:
1 – oysters
Although crab, sardines, and other fish or shellfish can be good sources of zinc, a plate of six oriental oysters has 33 milligrams of zinc. This is much higher than the Mayo Clinic’s recommended daily zinc intake, which is 11 milligrams for men and 8 milligrams for men. for women.
2 – meat
For those who love a good steak or burger, beef provides a significant amount of zinc for the week. A 100g serving of roast beef, for example, provides 3.7mg of zinc as well as 27.7g of satiating, muscle-building protein..
3 – breakfast cereals
Breakfast cereals are often fortified with zinc and are a major source of zinc Cheerios Multigrain cereal, for example, contains 14.2 milligrams of zinc per 1-cup serving
4 – eggs
Two large eggs contain approximately 2.5 milligrams of zinc, which means you could eat one immune-boosting omelet. Interestingly, studies also show that zinc in organic eggs can be higher than their non-organic counterparts..
5 – chicken breasts
If you steer clear of red meat, chicken is a good choice, especially if you pair your meal with whole grains, beans, or other sources of zinc. A skinless chicken breast weighing about 86 grams contains about 0.86 milligrams of zinc.