8 Zinc-rich superfoods for immunity

Written by: Dr Subita Alagh Reviewed by: Dr. Swati Mishra 11 June 2025

[{"selector":"#anim-23e5b701-23f0-4c90-a13f-ef4f0b7853f0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-413c7198-b6d5-4e98-8631-b13cba1c10e1","keyframes":{"transform":["translate3d(0px, 129.34473%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] With rise in COVID-19, having a strong immunity has become essential more than ever. Zinc is one of the most common vitamin that helps your immune system fight infections and heal faster. Photo Credit: Shutterstock

[{"selector":"#anim-e8b6ac89-6595-4174-a574-0ba8a1bdf82b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b3a7c5e0-5600-4288-8ee3-6f108557c043","keyframes":{"transform":["translate3d(0px, 257.36955%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Let’s find out 8 Zinc rich superfoods to supercharge your immunity. Photo Credit: Shutterstock

Pumpkin Seeds

[{"selector":"#anim-6d6ceb11-a779-4724-ab13-991fb4a2a50f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ddf1cd32-4eec-48b6-a933-0a05879b3710","keyframes":{"transform":["translate3d(0px, 207.36958%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d79a0c74-a58e-4a96-b9a3-6b490f82c110","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d247253a-c1f7-4a9a-8b51-ae57831bb7c4","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] High in zinc, magnesium, and antioxidants that support immune strength. Photo Credit: Shutterstock

Chickpeas (Chana)

[{"selector":"#anim-c23b85f9-0fd3-4e35-95d5-0bd2264b0702","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed95f59e-ce0e-4b7d-b31e-36e7251d2a8d","keyframes":{"transform":["translate3d(0px, 207.36958%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-44e18af2-f239-4aef-8a78-cbb72df4db11","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b5866447-fd08-4f49-8c2a-ba8542f7d8df","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] A great plant-based source of zinc, protein, and iron for cell repair. Photo Credit: Shutterstock

Cashew Nuts

[{"selector":"#anim-41897b00-86ef-4aae-8e81-9763aff14d65","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a2706ea8-3946-473c-afa1-1cce516c1c3a","keyframes":{"transform":["translate3d(0px, 207.36958%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ded3e9a-2709-4472-a4fc-b4083bfd4f79","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d49abc11-8151-4138-add4-81c336c05921","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Provide zinc along with healthy fats and copper to fuel immune responses. Photo Credit: Shutterstock

Lentils (Masoor, Moong)

[{"selector":"#anim-30bfde5f-3500-44e2-a4ec-9390d0f46582","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b12ede65-0b5a-40d9-8e7d-631a2375a9f7","keyframes":{"transform":["translate3d(0px, 207.36958%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a1e90c19-0051-4bb6-b14e-0a45004727de","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-04dd9782-613b-4a04-8942-0041205e7d90","keyframes":{"transform":["translate3d(0px, 392.86911%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Packed with zinc, folate, and protein for immunity and healing. Photo Credit: Shutterstock

Yogurt

[{"selector":"#anim-3bf2a8d5-c70d-43a7-8b6b-b3390d12418e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-655ee286-5c66-4f57-9c8d-c75ccd9461ad","keyframes":{"transform":["translate3d(0px, 207.36958%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-13da75c7-ba2d-4401-97cb-0f20311410fd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de6f85bd-3c61-4890-a05e-3cc4d2ef0a1a","keyframes":{"transform":["translate3d(0px, 664.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Offers zinc and probiotics that enhance gut health and immune defence. Photo Credit: Shutterstock

Spinach

[{"selector":"#anim-5ba7d12e-62a0-4968-83e8-fdefa38b06b7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-210374f0-8453-42ab-8202-f846cdbd4fc5","keyframes":{"transform":["translate3d(0px, 207.36958%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-370db586-7ae5-4ce9-accf-2fefefb64e9a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7a89cf9-c9cc-48e6-93d2-f7a0ad4c42e8","keyframes":{"transform":["translate3d(0px, 686.72879%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Contains moderate zinc and vitamins A & C to support immune cells. Photo Credit: Shutterstock

Mushrooms (Shiitake, Button)

[{"selector":"#anim-42687688-d3d8-4dd1-8a38-954225e20721","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e2d8bbb4-910d-43eb-864c-46269d2feda7","keyframes":{"transform":["translate3d(0px, 282.25302%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b09a1a5d-a220-4150-9b1f-21778d358d88","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0fb818ca-c4bf-4275-bcb1-2a7d223a6422","keyframes":{"transform":["translate3d(0px, 392.86911%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Rich in zinc and selenium, aiding in immune function. Photo Credit: Shutterstock

Almonds

[{"selector":"#anim-46ef3d14-99f3-4a31-a37d-b4541da5d3ce","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6b7f8ea-c83b-4105-87c5-a3e887236fc0","keyframes":{"transform":["translate3d(0px, 207.36958%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dabd77c5-701e-4d60-b2dc-99fd384df052","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-03798762-ff71-49b3-81cd-0fe5e35ce4ba","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Provide zinc, vitamin E, and healthy fats that help protect immune cells. Photo Credit: Shutterstock

Additionally,

[{"selector":"#anim-0330ca57-a3f0-4ba4-911e-52eeb2f53324","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-83be94f5-9422-4f63-b554-78358f703454","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e27a410c-fedb-4e86-9db2-4a1b3f4ba016","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2d73423a-3189-440e-bfd0-bb6e9585716a","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] You can also take zinc supplements to support your immunity, especially if you're not getting enough through your diet. Photo Credit: Shutterstock

If you found this helpful,

[{"selector":"#anim-b19cf65d-5c1f-4203-8384-ec624563425e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7b41d04c-56f3-40b4-b0d0-8bd9b0226086","keyframes":{"transform":["translate3d(0px, 179.61058%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7d2fa1ca-6557-4609-9807-923538c51b07","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b0468f7-a429-4a35-9052-1b63e4e19610","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -2448.9724%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tap on that love ❤️ button. Stay tuned for what’s coming next! Video Credit: Tata 1mg Arrow