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It’s winter again, the time when we start looking for immune boosters to avoid cold symptoms. Avoiding the common cold (or rhinovirus, in scientific terms) is on our minds even more this year with the ongoing pandemic. But first of all, why is zinc so beneficial when it comes to our health?
According to the U.S. Department of Health and Human Services (HHS), zinc is important at the cellular level for things like wound healing, protein synthesis and of course immune function. Zinc has also been shown to help reduce the severity and duration of common cold symptoms.
HHC lists the recommended daily amount of zinc: 8 milligrams for women over 19, you can take up to 40 milligrams a day, without any possible side effects. Sure you can take zinc supplements to help you, but did you know that there are many foods rich in zinc, which can also help you? With this in mind, we list some delicious foods from where you can get zinc.
Foods high in zinc:
-Beef (roasted): 7 mg (for 3 gr)
-Crabs: 6.5 mg (for 3 gr)
-Lobster: 3.5 mg (for 3 gr)
-Pork: 2.9 mg (per 3 gr)
-Beans (canned or cooked): 2.9 mg (per 1/2 cup)
-Cereals: 2.8 mg (per serving)
-Chicken meat: 2.4 mg (per 3 gr)
-Dried pumpkin seeds: 2.2 mg (per gr)
-Cos (low fat): 1.7 mg (per 8 gr)
-Roasted foods: 1.6 mg (per gr)
Cooked chickpeas: 1.3 mg (for 1/2 cup)
-Kachkaval cheese: 1.2 mg (per gr)
-Oatmeal: 1.1 mg (per pack)
It is important to be careful about how much zinc-rich food you are consuming. A recent study warned that “excess zinc provokes a damage to the immune system, comparable to zinc deficiency.” In fact, taking too much zinc can give you flu-like symptoms such as headaches, chills, coughs and fevers. But keeping zinc levels balanced with food is a safer way than with supplements, because the chances of having any side effects are slim./AgroWeb
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