10 Zinc-Rich Foods Essential for Boosting Immunity During the Pandemic

Discover the top sources of zinc-rich foods crucial for enhancing immunity during the pandemic. Keep reading to find out more.

10 Food That Are Rich In Zinc And A Must-Have In This Pandemic
10 Food That Are Rich In Zinc And A Must-Have In This Pandemic

In the ongoing Covid pandemic, maintaining energy and strength is crucial for combating infections and maintaining overall health. A variety of nutrients including proteins, carbohydrates, fats, fiber, vitamins, and minerals are essential for regulating various bodily functions, akin to fuel in a machine. Ensuring an adequate intake of nutrients is paramount as they play pivotal roles in supporting the body’s mechanisms. Among these nutrients, zinc stands out as an immunity booster, particularly significant amidst the spread of Coronavirus.

While the body doesn’t naturally produce zinc, it’s imperative to augment its intake through zinc-rich foods and supplements. Zinc offers numerous health and beauty benefits, being present in cells throughout the body. Notably, it aids in wound healing and supports the sense of taste and smell. Additionally, zinc has been shown to reduce the attachment of rhinovirus, which suggests potential protective effects against Covid-19.

To shed light on the importance of zinc-rich foods during this pandemic, the editorial team at Healthonlyforyou interviewed Dietician Ritika Samaddar, Regional Head – South Zone, Max Super Speciality Hospital, Saket.

Foods Rich in Zinc to Boost Immunity During the COVID-19 Pandemic

Zinc plays a vital role in making your immune system stronger and in regulating the metabolism. A person is not required to consume a huge amount of zinc but it affects majorly on the functioning. As per Dt. Ritika Samaddar, the daily recommended intake of zinc for a normal human body is 15 mg. So, here are the zinc rich foods that are a must have in this pandemic:

1. Eggs


Zinc is essential for strengthening the immune system and regulating metabolism. While large quantities aren’t necessary, even small amounts can significantly impact bodily functions. According to Dt. Ritika Samaddar, the recommended daily intake of zinc for an average person is 15 mg. Here are some zinc-rich foods crucial for this pandemic:

2. Lamb

It’s well-known that animal proteins serve as superior sources of zinc for humans. Consider incorporating red meat and eggs into your diet to meet your daily zinc requirements. However, it’s important to monitor red meat intake due to its high calorie content, which may lead to other health issues. Lamb is another excellent source of B-12, promoting energy and bolstering the immune system.

3. Milk

Milk serves as a beneficial source of zinc, particularly for younger children and vegetarians. Despite being a micronutrient needed in small quantities, zinc isn’t stored in our bodies. Therefore, it’s advisable to incorporate milk and milk products like cream and cheese into our daily diets in modest amounts. Additionally, milk is rich in various other nutrients that can enhance overall immunity.

4. Mushroom


Mushrooms are abundant in essential nutrients crucial for aiding the body in its repair processes. Proper nutrition is vital for bolstering our immune system against diseases, and mushrooms offer a versatile ingredient suitable for both Indian and continental dishes, making them an excellent healthy food choice for vegetarians.

5. Spinach

Numerous green leafy vegetables like spinach, kale, and broccoli are abundant sources of zinc, making them essential additions to your diet, particularly during the Covid pandemic. Spinach, for instance, not only provides zinc but also offers a plethora of other nutrients including Vitamin A, K, fiber, Vitamin B1, and potassium. Moreover, it boasts a beneficial blend of antioxidants. With approximately 79 mg of zinc per 100g serving, spinach is an excellent choice for boosting your zinc intake.

6. Yogurt

Fermented products like yogurt, derived from milk, are not only rich in zinc but also boast numerous antioxidants and probiotics, which promote gut health and enhance nutrient assimilation in the body. Additionally, yogurt aids in the production of T-cells and white blood cells (WBC), crucial for bolstering our immune system and combating infections.

7. Oats


Whole grains like wheat, quinoa, rice, and oats are rich in zinc and can offer significant benefits to COVID-19 patients. Oats, in particular, provide a good source of both soluble and insoluble fiber. Whether enjoyed sweet or savory, oats make an excellent breakfast option due to their high fiber content. The zinc content in oats aids in boosting immunity, facilitating the fight against and recovery from the disease.

8. Lentils

Lentils are another essential zinc-rich food recommended during this pandemic. Along with beans and legumes, lentils stand out as one of the best sources of zinc. Additionally, they are low in fat and calories while being packed with essential nutrients such as proteins and fibers. With approximately 4.7 mg of zinc per cup, incorporating lentils into regular meals, such as curries, is highly beneficial. Consider including them in your daily lunch or dinner routine for optimal health benefits.

9. Pumpkin seeds

Seeds like squash, pumpkin, and sesame seeds are notable for their zinc content. Beyond being rich in zinc, seeds also boast fiber, healthy fats, vitamins, and minerals, making them valuable additions to your diet. Incorporating seeds into your meals offers numerous health benefits, including lower cholesterol and blood pressure levels. For instance, you can enjoy pumpkin seeds raw or mixed with nuts, or add them to your yogurt for a nutritious boost.

10. Nuts

Incorporating nuts like pine nuts, peanuts, cashews, and almonds into your diet can significantly boost your zinc intake. Nuts are not only rich in zinc but also provide essential nutrients such as healthy fats, fiber, vitamins, and minerals. Enjoying a handful of nuts as a healthy evening snack is an easy way to increase your zinc consumption. Additionally, nuts offer a wide range of health benefits and can be consumed daily in moderation.

While severe zinc deficiency is rare, inadequate consumption in your diet can lead to deficiencies. Including dietary sources like lentils, oats, mushrooms, and spinach is the best natural way to ensure sufficient zinc intake. Consultation with a dietician can provide guidance on the appropriate proportions of zinc through meals. Incorporating these must-have foods into your diet during the Covid-19 pandemic is highly recommended for optimal health.