Zinc is helpful for boosting immunity, try these superfoods to increase body volume

Zinc is helpful for boosting immunity, try these superfoods to increase body volume


The body needs all the vitamins, minerals, and nutrients. With the presence of all these, the body is able to function correctly.

Only by this, you remain healthy and your body is able to fight against diseases. People who are deficient in these, they have to take these vitamins or mineral supplements.
Zinc is helpful for boosting immunity, try these superfoods to increase body volume
Zinc is helpful for boosting immunity, try these superfoods to increase body volume



Both vitamins and minerals are essential for staying healthy. Lack of any one of these can also cause problems in the body.

Like iron and calcium, zinc is also essential for the body. You can meet the amount of zinc by consuming some food. But some people do not know which food contains a sufficient amount of zinc.

Therefore, in this article, I will tell you about foods that have high zinc content.

Also, know about zinc

Zinc essential is an essential fortified trace mineral. It is a secret immunity booster. Adequately, it benefits the immunity, eyes, bones, and brain.

In addition, it plays an important role in correcting the hormonal system of men, healing wounds, synthesizing proteins, and many other bodily functions.

The National Institutes of Health (NIH) has determined this amount of zinc.

Men 14 and older: 11 mg
Women 14 years and over: 9 mg

However, there is no test to check zinc deficiency. But it can be estimated based on some symptoms. Lack of zinc in the body can cause the following problems. Like,


  1. Diarrhea
  2. Hair loss
  3. Impotence
  4. Poor growth
  5. Loss of appetite
  6. Taste and smell affected
  7. Impaired immune response


The amount of zinc in non-people eating is easily fulfilled. But zinc deficiency is often seen in vegetarian people. Now let us also know about the best source/food of zinc.
Zinc is helpful for boosting immunity, try these superfoods to increase body volume
Zinc is helpful for boosting immunity, try these superfoods to increase body volume




Zinc is helpful for boosting immunity, try these superfoods to increase body volume


1. Nuts

The best option for vegetarian people would be to include a handful of nuts in the daily diet.

Dry fruits and nuts contain healthy fat, fiber, vitamins, and minerals. So you can eat walnuts, almonds, cashews, peanuts, and other dry fruits.

Cashew nut is the best option for more zinc nuts. 1 ounce (28 grams) of cashew contains 15% of zinc daily.

Consuming nuts also protects you from many dangerous diseases such as heart disease, cancer, and diabetes.

2. Dairy Products

Dairy products like milk, cheese, curd, matha, and paneer are also very healthy. They contain a lot of vitamins, minerals, and nutrients. Milk is also a good source of zinc.

Among all dairy products, zinc is the highest bio-available zinc in milk and cheese. The zinc present in milk and cheese rapidly absorbs into the body. 

100 grams of cheese fulfills 28 percent of your daily needs.

3. Eggs

Eggs are also a good source of zinc. Consuming one egg daily will not cause a zinc deficiency in the body. A large egg contains zinc according to your daily needs.

In addition, 6 grams of protein, 5 grams of healthy fat, and all vitamins and minerals are found in eggs.

4. Whole Grains

Whole grains, such as Whole Wheat Bread, Cookies, and Oatmeal, are beneficial to the body as well as being the best source of zinc.

Whole grains contain more phytates than refined food. They provide a lot of zinc to the body. In addition, fiber, vitamin B

(Vitamin B), magnesium, iron, phosphorus, manganese, and selenium.

5. Non-veg

Non-veg and foods made from it are good sources of zinc. Nowadays people prefer to eat chicken and mutton in nonveg. Both of these contain a lot of zinc.

If one consumes red meat such as Pork, Sheep, Lamb, Beef, etc., they are also a good source of zinc.

100 grams of red meat contains 4.8 milliliters of zinc. Apart from zinc, it gives you 20 grams of protein and vitamins.

Excess intake of red meat is also not right. This can cause problems like cancer and heart disease.


Conclusion: Zinc is an essential mineral, so to keep yourself healthy, consume high zinc food as per your requirement. Remain non-veg, seafood, nuts, seeds, legumes, and dairy products in your diet.


Be sure to consult an expert for more information. For health-related information, keep reading the Health section of Healthbenefit4u.com
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