The Tamesis
Just after the leaves turn golden and the smell of campfire fills the air, another less welcome season arrives. Pink noses, scratchy throats, and endless reaching for tissues—the sick season of the year is a nuisance.
If your immune-boosting arsenal shuts down soon after taking vitamin C and vitamin D, you may be missing a trick. Zinc is an essential mineral for general good health, but it also plays a vital role in immune health. “Zinc is essential for immune function, wound healing, digestion, and hormone regulation,” explains Kirsten Humphreys, nutritional therapist at Bare Biology. “It helps fight infection by supporting immune cell function.”
While zinc supplements are a worthwhile investment, strengthening your body with zinc-rich foods should be your top priority. “Low zinc levels can lead to inflammation, slow wound healing, and symptoms such as hair loss, frequent colds and white spots on nails,” she warns. Vegans and vegetarians especially need to pay attention to their zinc levels, as plant sources are less bioavailable than animal-derived foods.
The FDA and other health organizations such as the Mayo Clinic recommend that adult women consume 8 milligrams of zinc daily, pregnant women need 11 milligrams, and breastfeeding women need 12 milligrams. Current advice is to try to get all your zinc from your daily diet – although some people may need supplements to help them meet the recommended daily intake.
Here, four nutritionists share their favorite zinc-rich foods to help you stay nourished during flu season.
Oyster
W-Wellness nutritional therapist Maz Packham says oysters are the richest natural source of zinc Fashion. “Just two or three oysters will meet your daily needs.”
Not a fan of bivalves? Don’t worry, there are plenty of other non-mollusk options to try. Please read on.
pumpkin seeds
“Pumpkin seeds are one of my favorite and most versatile plant-based sources of zinc because they are so easy to incorporate into meals—whether sprinkled over an oatmeal meal, used as a salad topping, or stirred into soup,” says Packham.
Her suggestion is to soak pumpkin seeds overnight. This counteracts the effects of phytates, which are plant chemicals that bind to minerals like zinc and affect how well they are absorbed.
cannabis seeds
Hemp seeds are another plant-based source of zinc that has the added benefit of being a vegan source of omega-3s, an essential fatty acid used to reduce inflammation, support heart health, and lower blood pressure. There are also some studies showing that consuming omega-3s can help relieve depression and anxiety.
red meat
Beef, pork, and lamb are all rich sources of zinc, second only to oysters. Humphries also incorporates them into her diet, preparing slow-cooked stews with plenty of vegetables.
