Include zinc-rich foods in your diet to build immunity.


  • Zinc contains powerful antioxidants that help build immunity.
  • Include zinc-rich foods in your summer diet to stay healthy.
  • Here are 7 foods that provide a good amount of zinc mineral.

Are you all directing all your attention towards vitamin C-rich foods to boost your immunity these days? It’s true that good immune system gives the body a fighting chance again flus and infections, but vitamin C is not the only thing you need. Health experts suggest that zinc also plays a significant role in running our immune system. Zinc is a trace mineral known to support the functioning of immune cells along with strengthening them. If health experts are to be believed, upping your zinc intake can help build your immunity by a great measure.

Nutritionist Dr. Anshul Jaibharat says, “Your body need zinc every day but in small quantities. Zinc is important for healthy immune system, and also healthy skin, eyes and hair.” There are many foods that contain a considerable amount of zinc mineral, and the good news is they all might already be there in your kitchen.

Best Zinc-Rich Foods For Immunity:

1. Watermelon Seeds

While you hurry to bite into the juicy watermelon fruit, don’t throw away its seeds. Dietician Dr. Simran Saini proclaims watermelon seeds as a good source of zinc. “Watermelon seeds and other melon seeds contain a good amount of zinc and other micro-nutrients like potassium and copper. I recommend taking around half teaspoon watermelon seeds 2-3 times a week.” You can wash the flesh off from the seeds, sun-dry them and eat as a snack or you can also grind them and add to your meals. Watermelon seeds are great for immunity and also for maintaining heart health and blood sugar level.

(Also Read: Try These Zinc-Rich Dinner Recipes To Boost Skin Health During Summers)


Watermelon seeds can help you build immunity. 

2. Fish

Fish is an excellent source of zinc. Dr. Anshul Jaibharat suggests consuming fish at least twice a week. Meat products like chicken and lamb are also good options.

3. Eggs

One large egg contains about 5 percent (0.6 mg) as per data by the United States Department Of Agriculture (USDA). Try to eat eggs on a daily basis.

4. Curd

Curd/yogurt gives us good bacteria for our gut heath, and also provides ample zinc for immunity. Refrigerated curd is the best food to have in summer for cooling effect, good digestion and strong immunity.

5. Nuts And Seeds

Make a trail mix of dry fruits like almonds, walnuts, raisins and cashews along with seeds like sunflower seeds, pumpkin seeds, hemp seeds and sesame seeds (til). Use this mix as a snacking meal or for garnishing salads, desserts and cereals.

6. Chickpeas

Chickpea (or chana) is commonly used to make Indian meals. Make sure to keep making them this summer. The white-coloured legume provides a good amount of zinc (1.53 mg of zinc per 100 gm), according to the USDA.

(Also Read: Immunity-Boosting Summer Foods You Must Include In Your Daily Diet)


Chickpeas are rich in zinc mineral. 

7. Berries

Summer produce abounds with berry fruits. Stock all the blueberries, raspberries and other such fruits to get your fill of zinc along with many other nutrients.

Enrich your summer diet with zinc-rich foods to ensure good immunity this season.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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