Some studies have shown this Zinc supplements It can 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 tissue, cell growth, and protein building.Strengthen the immune system You have it by eating nutrient-dense foods, as zinc is found in chicken, chickpeas and yogurt, and eating it makes us strong, healthy and less susceptible to winter illnesses, according to the website”eat this“.
How about taking zinc supplements?
Getting too much zinc through supplements can cause nausea, headaches, dizziness, vomiting, and loss of appetite over time. Getting 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 protect your immune system from disease:
1 – oysters
Although crab, sardines, and other fish or shellfish can be good sources of zinc, a plate of six Eastern oysters has 33 milligrams of zinc, much higher than the Mayo Clinic’s recommended daily zinc intake of 11 milligrams for men and 8 milligrams for men for women.
2 – meat
For those who enjoy a good steak or burger, beef provides a significant amount of zinc for the week: a 100-gram serving of roast beef, for example, provides 3.7 mg of zinc and 27.7 grams of protein. satiating and for muscle building ..
3 – breakfast cereal
Breakfast cereals are often fortified with zinc and are a major source of zinc Cheerios Multigrain cereals, for example, contain 14.2 milligrams of zinc per 1-cup serving
4 eggs
Two large eggs contain about 2.5 milligrams of zinc, which means you can eat an immune-boosting omelet. Interestingly, studies also show that the zinc in organic eggs can be higher than in 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 3 ounces contains about 0.86 milligrams. of zinc.
