Boost your immunity to prevent frequent illnesses... What are foods rich in 'zinc'?

◆ Beef

Excessive consumption of red beef is not good for your health. However, to maintain health, it is advisable to eat it to some extent. Only, you should choose lean cuts with less fat. Eating 150g of beef can provide 90% of the zinc needed per day. Beef that is rich in zinc is also abundant in essential amino acids, making it effective for boosting immunity.

Oyster

Fresh oysters are the most zinc-rich food. In terms of content per weight, 85g of oysters contains 32mg of zinc. The daily zinc requirement is 8mg for adult women and 10mg for men. In other words, eating 85g of oysters provides about three to four times the recommended daily intake regardless of gender. Additionally, oysters are rich in vitamin B12, which helps with metabolism and proper nerve system function. Similarly, 85g of oysters can meet 100% of the daily requirement.

Black soybeans

One cup of black beans contains 2mg of zinc. It is also rich in magnesium, phosphorus, iron, and calcium. To keep your bones healthy, be sure to add a handful of black beans when cooking rice. Chickpeas also contain a lot of zinc. Chickpeas are also rich in fiber and protein.

◆ Pumpkin seeds

Zinc is mainly abundant in animal-based foods. However, for vegetarians, pumpkin seeds can be an alternative. 28 grams of pumpkin seeds contain 2.2 mg of zinc. It is good to sprinkle pumpkin seeds on yogurt or salad.

◆ Gae

Crabs can be enjoyed steamed or pickled in soy sauce. Although it varies slightly depending on the type, 85 grams of crab meat contains about 7 mg of zinc, which is 88% of the daily recommended intake. In addition to zinc, crabs are also rich in other mineral components.