Just after the leaves turn golden and the scent of campfires fills the air, another, rather less welcome season sweeps in. Defined by pink noses, scratchy throats, and the endless reaching for tissues—sick season is a nuisance every year.
If your own immunity-boosting arsenal stops short after vitamin C and D, you might be missing a trick. Zinc is an essential mineral for general bodily health, but it plays a critical role in immune health, too. “Zinc is vital for immune function, wound healing, digestion, and hormone regulation,” Kirsten Humphreys, nutritional therapist at Bare Biology, explains. “It helps fight off infections by supporting immune cell function.”
While zinc supplements are a worthwhile investment, bolstering your body with zinc-rich foods should be your priority. “Low zinc levels can contribute to inflammation and slow wound healing, as well as symptoms like hair loss, frequent colds, and white spots on nails,” she cautions. Vegans and vegetarians in particular need to be mindful of their zinc levels, as plant sources are less bioavailable than in animal-derived foods.
The FDA and other health organizations, including the Mayo Clinic, recommend adult women get 8 mg of zinc per day, while pregnant women need 11 mg, and lactating women need 12 mg. Current advice is to try and source all of your zinc from your daily diet—though some people may need a supplement to help them hit the RDA.
Here, four nutritionists share their go-to foods that are rich in zinc, to help keep you fortified this flu season.
Oysters
Oysters are the richest natural source of zinc, W-Wellness nutritional therapist Maz Packham shares with Vogue. “Just two to three oysters will meet your daily requirement.”
Not a Bivalve fan? No bother, there are plenty of other non-mollusc options to try. Read on.
Pumpkin seeds
“Pumpkin seeds are one of my favorite, most versatile, plant-based sources of zinc, as they are so easy to incorporate into meals—whether it’s a sprinkle of seeds on your oat meal, as a topper for your salad, or stirring into soup,” says Packham.
Her tip is to soak pumpkin seeds overnight. This counteracts the effect of the phytates, which are plant chemicals that bind to minerals like zinc and can affect how well they’re able to be absorbed.
Hemp seeds
Another zinc-rich plant source, hemp seeds have the added benefit of also being a vegan source of omega-3, and an essential fatty acid for reducing inflammation, supporting heart health, and lowering blood pressure. There’s also some research to suggest that consuming omega-3 can help with depression and anxiety.
Red meat
Beef, pork, and lamb are all rich sources of zinc, second only to oysters. Humphries incorporates them into her diet by preparing slow-cooked stews filled with plenty of vegetables, too.
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