Top 6: Zinc-rich food is essential for immunity in winters

According to research, zinc is essential for Immunity . The nutrient is essential for good metabolism, neurological health, and digestion.
As winter approaches, it’s critical to consume enough zinc on a daily basis to avoid the flu and other diseases. Here are the best zinc-rich foods to include in your diet this winter:

1. Eggs

The moderate amount of zinc in eggs can help you meet your daily requirements. One large egg contains 77 calories, 6 grammes of protein, 5 grammes of healthy fats, and a variety of other nutrients, including selenium and B vitamins.

2. Nuts
Consuming nuts such as almonds, cashews, and pine nuts can help you get more zinc.  Cashews are an excellent source of zinc if you’re looking for a nut with a high zinc content. They have been linked to a reduction in the risk factors for a variety of diseases, including cancer and heart disease.

3. poultry
Chicken provides a good source of zinc, as well as many other essential nutrients. You can get your recommended daily zinc intake from chicken soup, grilled chicken, or chicken tikka.

4. watermelon seeds
Melon seeds, including watermelon seeds, are high in zinc. You can remove the flesh from the seeds, sun-dry them, and eat them as a snack, or grind them and incorporate them into your meals. Watermelon seeds are beneficial to blood sugar control, cardiovascular health, and immunity.

5. Leguminosae
Zinc is also present in legumes such as chickpeas, lentils, and beans. Include foods like hummus, edamame, and black beans in your diet to get more zinc and other health benefits. Legumes are high in protein and low in fat, making them an excellent source of protein, fibre, vitamins, and minerals. also read:Winter special: make the perfect punjabi pinni recipe in winter

6. Dairy products 
One of the many minerals found in dairy products is zinc. Milk and cheese are the two most important sources. They contain a high concentration of bioavailable zinc, which means that the majority of it can be absorbed by the body.

Include these foods in your diet all winter to reduce your risk of infection and boost your immunity.