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What Foods Are High In Zinc And Vitamin C

How Can I Boost My Immune System Quickly

Top 5 Foods High in Zinc and Vitamin C
  • Eat a diverse range of ORGANIC fruits & veggies, high in antioxidants and polyphenols.
  • Eat fermented foods: Foods alive with healthy bacteria- homemade kraut, pickles, kimchi, yogurt, etc.
  • EAT Slowly-Digestible Starches organic beans, legumes, sweet potatoes, organic whole grains
  • TAKE Supplements: 1000-3000 mg VITAMIN C, 50 mg ZINC, 50 mg VITAMIN D, Magnesium, Quercitine, 500 micrograms of melatonin for sleep
  • Reduce anxiety. Turn off the news!
  • Limit Sugar, seed oils, processed foods, alcohol, non-organic foods
  • SLEEP
  • Other factors to consider: Too much stress and too little rest/sleep are probably the most taxing on the immune system. Turn the news off, and find your peace. You know how to do this.

    What Is The Recommended Daily Intake Of Zinc

    The amount of the daily needed intake of zinc depends on many parameters like age, gender and health condition. Yet, only a small intake is necessary to take advantage of its benefits.

    The table hereafter gives, in milligrams, the recommended daily intake of zinc for different ages :

    We note that there is also a tolerable upper intake as getting too much lead to zinc toxicity. According to the Institute of Medicines Food and Nutrition Board, there is a tolerable upper intake level that, if exceeded, some potentially dangerous side effects can occur.

    In other words, the same institute says that more than 40 mg of zinc daily is excessive for an adult, more than 23 mg is excessive for children between 9 and 13 years and more than 34 mg is excessive for adolescents between 14 and 18 years.

    Eggs Are Good Sources Of Zinc

    Eggs are one of the most wholesome food items on the entire planet. No wonder theyre rich in zinc as well! 1 egg can contain around 5% of the DV. Along with a moderate amount of zinc, eggs are also sources of proteins, healthy fats. Eggs also contain many vitamins and minerals, which are essential for the body. The egg yolk, in particular, is rich in antioxidants like lutein and zeaxanthin. They are good to increase vision quality.

    Recommended Reading: What Vitamin Helps With Memory And Focus

    Zinc Rich Foods To Add To Everyday Diet

    Meat Red meat is an excellent source of zinc. An ample amount of zinc is also found in other meats such as lamb, pork, and beef.

    Meat is also a good source of other nutrients, such as creatinine, B vitamins, and iron. One hundred grams of raw groundnut provides you with 44% of your daily zinc requirement.

    Please note that eating a large amount of processed red meat has been linked with an increased risk of certain cancers and heart diseases.

    Better, consume unprocessed red meat. To know how much meat you should consume in a week, consult your nutritionist.

    Eggs Eggs are a moderate source of zinc. Consuming one large egg provides you with 5% of the daily zinc value. In addition, a whole egg provides you with 6 grams of protein, 77 calories, and 5 grams of healthy fats along with vitamin B, choline, and selenium.

    Oyster Oyster is packed with zinc and other essential vitamins and minerals. Per oyster is packed with 5.5 mg of zinc and provides you with 50% of the daily value.

    In addition, zinc is also a good source of minerals and vitamins such as vitamin B12 and selenium. It is a low-calorie food. One oyster provides you with only seven calories.

    Lobster and crab: Again, lobster and crab are excellent sources of zinc. A small lobster provides 4.7 mg of zinc, and just three ounces of cooked crab provides you with 6.5 mg of zinc. In addition, kinds of seafood are Heart-healthy.

    What Does Vitamin C Do

    VITAMIN C &  ZINC sources for immune support

    One of the well-known functions of vitamin C is the one related to boosting the immune system. Another one of the ascorbic acid benefits is that it is crucial for producing white blood cells, which fight against foreign invaders causing infections. In addition, it protects them from free radicals, making them more effective. Another one of the benefits of vitamin C is to help the body absorb iron from plant-based foods. This way, it can prevent iron deficiency and anemia.

    Many people take a vitamin C supplement to treat a common cold. However, according to a study on preventing and treating a cold with vitamin C, its not effective if taken when the first cold symptoms appear. On the other hand, there is some evidence that vitamin C may reduce the duration of a cold and make it less severe. There are also benefits of vitamin C serumrelated to our skin. They include:

    • reducing wrinkles
    • skin tone evening
    • complexion brightening

    Does vitamin C actually help?many ask. Well, there are numerous studies on the role of vitamin C in preventing and treating more serious diseases, including:

    • various types of cancers
    • cataracts
    • heart disease

    Still, more research needs to be done to prove that vitamin C can help treat these medical conditions.

    Recommended Reading: What Is The Most Bioavailable Form Of Vitamin C

    The Natural Sources Of Zinc Are Legumes Like Chickpeas Lentils And Beans Along With Seeds Nuts And Whole Grains Citrus Fruits Like Orange Kiwi Lemon Guava And Grapefruit Are High In Vitamin C

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    The Coronavirus outbreak has seen a huge spike in people buying vitamin supplements, with Vitamin C and Zinc emerging two of the top supplements in demand.

    Typically, in any viral infection, the body’s defence mechanism is to produce white blood cells to fight against the infection.

    Zinc and Vitamin C reduces the level of chemicals called cytokines that are harmful to the body and are produced in the body during infections. Zinc helps increase the production of these infection-fighting WBCs and T cells.

    Vitamin C, while providing overall immunity, is the most effective against respiratory based illnesses. Lack of Vitamin C is also the most common nutritional deficiency.

    “It has been seen that older people are more at risk from the Coronavirus. Ensuring adequate intake of vitamin C via supplements, especially among elderly or individuals with risk factors owing to insufficient vitamin C, is important for the immune system to function properly and resist infections. With age, the body loses its strength to fight viruses, and when combined with existing medical conditions, it places elderly people at risk. But immunity is important at all ages and it can be increased at any stage by keeping oneself fit,” says Dr Karthik Anantharaman, Director e-pharmacy, Medlife.

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    Drink Water Broths And Caffeine

    In addition to eating right, drinking enough is also important. A cold can dehydrate you, so drink plenty of water and avoid liquids that can further dehydrate you.

    “Hydration is especially important to help your body fight off any infection or virus. Liquids like broths and teas are your best options,” says Pescatore “Steer clear of sugary drinks like Gatorade and soda sugar is known to suppress the immune system, making it tougher to recover from a cold. Other beverages such as coffee, alcohol, and fruit juices can dehydrate you as well.”

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    Recipes With Foods High In Zinc

    To be sure that you consume enough zinc to avoid a deficiency and experience these benefits, eat two to three servings of foods with zinc every day. Here are some easy and healthy recipes that will help to boost your zinc intake:

    • Steak Fajitas Recipe: These steak fajitas are made with grass-fed beef, plus spices like cumin and paprika, which help fight inflammation and oxidative stress.
    • Baked Italian Chicken Recipe: This recipe calls for three zinc foods: organic chicken, mushrooms and spinach.
    • Socca Recipe: This paleo pizza is made with chickpea flour, so its a good source of zinc and completely gluten-free. This is a great option for people who follow a vegetarian diet.
    • Spinach Artichoke Dip: Use kefir and spinach, two foods that are high in zinc, to make this healthy version of a spinach artichoke dip.

    Why You Need Vitamin C

    It’s Time To Boost Your IMMUNE System – Vitamin C, D, & Zinc Rich Foods

    Vitamin C is involved in the development and function of various body parts. It helps your body produce essential compounds that help your nerves, heart, brain, and muscles function and your body produce energy.

    Vitamin C also helps restore antioxidants in your body. Antioxidants prevent cell damage that can lead to diseases. It also helps your body metabolise protein and absorb iron.

    Adults aged 19 to 64 need about 40 milligrams of vitamin C a day. If you eat the right foods, you can easily get your daily value from your regular diet.

    Although vitamin C deficiency is relatively rare, it can lead to the disease called scurvy. Symptoms of scurvy include:

    • Fatigue
    • Severe joint of leg pain
    • Swollen, bleeding gums
    • Red or blue spots on your skin
    • Your skin bruising easily

    On the other hand, too much Vitamin C may cause stomach pain and other digestion issues. However, overdose of the vitamin is not a concern as it is not stored in your body.

    Some health benefits of Vitamin C are:

    Wound Healing

    Vitamin C is needed for the biosynthesis of collagen, which is a protein that is an essential component of connective tissue. Because of this, Vitamin C plays an important role in wound healing.

    Immune Function

    Vitamin C contributes to immune defense against disease and infections. Vitamin C deficiency impairs your immune system and increases your risk of getting infections.

    Also Check: What Foods Give You Vitamin B

    Foods That Are High In Vitamin C

    Vitamin C is a water-soluble vitamin thats found in many foods, particularly fruits and vegetables.

    Its well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.

    Its also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels .

    The human body cannot produce or store vitamin C. Therefore, its essential to consume it regularly in sufficient amounts.

    The current daily value for vitamin C is 90 mg.

    Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy (

    Here are the top 20 foods that are high in vitamin C.

    Top 10 Foods Highest In Zinc

    Zinc is an essential mineral forming a component of more than 300 enzymes in the body with functions including wound healing, immune system function, building proteins and DNA, fertility in adults and growth in children. Zinc is also needed for maintaining the senses of smell and taste.

    A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.

    Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt the absorption of copper and iron in the long term.

    If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods.

    Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms. The current daily value for Zinc is 11mg.

    Below is a list of the top ten foods highest in zinc by common serving size, for more, see the lists of vegetarian zinc foods, high zinc vegetables, high zinc fruits, andhigh zinc nuts.

    Also Check: When To Take Vitamin C

    Legumes Are A Vegetarian

    Linares emphasizes that while zinc is commonly found in animal products, vegans and vegetarians arent out of luck. Legumes like chickpeas, lentils, and beans are also very good sources of zinc, she says. Add foods like hummus, edamame, and black beans to your meals for extra zinc and other health benefits.

    In ΒΌ cup of hummus, you can pick up 8 percent of the daily recommended value of zinc, according to the USDA. Meanwhile, canned chickpeas pack 19 percent per cup, and lentils have 11 percent per cup, while shelled edamame has 19 percent and black beans have 18 percent .

    How Can I Increase Zinc Naturally

    Zinc and Vitamin C

    There are plenty of zinc-rich sources that you can add to your daily diet to increase zinc naturally. If you are a non-vegetarian, you can consume chicken, beef, pork, and seafood like oysters. While for vegetarians, including more seeds, nuts, avocado, and lentils are a great way to increase zinc naturally.

    Recommended Reading: What Is A Toxic Level Of Vitamin D For Dogs

    /7the Right Way To Take Vitamin C

    Studies suggest that our body’s capacity to absorb Vitamin C decreases by 50 per cent when we take more than 1000 mg of this vitamin in a day. All the extra amount of the vitamin is moved out of the body through urine.

    It is best to take Vitamin C in the raw form as heat and light can destroy the amount of vitamin in the particular food. Cooking Vitamin C rich food for a long time at a high temperature can break down the vitamin. Apart from that, cooking in water can also make the vitamin seep into the liquid and when the liquid is not consumed you may not get the vitamin. Stir-frying or blanching are the best ways to preserve the vitamin. Also, try to eat fruits that are ripe as they contain the maximum amount of Vitamin C.

    The Best Of Zinc Rich Foods

    Few people are aware of the importance of zinc in the body. Zinc is imperative to DNA and protein creation. It helps to protect our body from harmful bacteria and viruses. The average amount of zinc that a healthy adult should intake every day ranges from 8 11 mg. Pregnant women especially have to keep a close eye on taking in the proper amount of zinc. Zinc also affects your testosterone levels and hence muscle growth. Here are the top zinc rich foods.

    Also Check: What Vitamin Helps Tighten Skin

    Tropical And Citrus Fruits

    Set off for the tropics! Or at least pretend youre on vacation by adding tropical fruits and citrus to your daily routine.

    Research suggests that fruits like oranges, pineapples, mango, papaya, and grapefruit can help you meet your mineral goals by providing chromium, copper, magnesium, manganese, and potassium.

    They also contain vitamin C and folate and are packed with fiber and antioxidants.

    Satisfy your tropical urges with basic bananas or citrus-infused smoothies. Or try a fruit you may not have eaten before, like jackfruit or rambutan.

    Vitamin C Foods That Will Boost Your Immune System

    COVID 19 | Best Food Rich In Vitamin C, Vitamin D and Zinc, Should you take Vitamin D and Vitamin C?

    Vitamin C is one of 13 essential vitamins, which all have many vital functions in our body. Besides being a powerful antioxidant, vitamin C is critical for maintaining our immune system healthy and strong. Since our body cannot produce this vitamin, we need to consume enough vitamin C foods daily.

    Whats great is that there are plenty of foods high in this vital nutrient, and here we will provide you with a list including some of the richest sources. Remember that to stay healthy, you need to follow a balanced diet rich in protein, minerals, vitamins, and other nutrients.

    Signs Of Deficiency And Toxicity

    Deficiency

    A zinc deficiency is rare and is seen most commonly in people who do not absorb zinc well due to digestive disorders such as inflammatory bowel diseases or who have undergone gastrointestinal surgery. Those with chronic liver or kidney disease are also at risk. Excessive or prolonged diarrhea can lead to a zinc deficiency, as well as severe conditions with increased zinc needs like burns and sepsis . Zinc is more efficiently absorbed when taken in smaller doses and in people who are deficient in the mineral.

    Other groups at risk for zinc deficiency:

    • Pregnant women. Increased zinc needs for the fetus and during lactation.
    • Low amounts of zinc in human breast milk. High amounts of calcium and phosphorus in cows milk can lower zinc absorption.
    • Vegetarians/vegans. Zinc intake is limited to plant foods like whole grains that have lower bioavailability than from animal foods.

    Signs of deficiency include:

    • Loss of taste or smell
    • Poor appetite

    /7the Recommended Daily Intake Of Zinc

    The recommended dietary allowance for zinc in men above 19 years is 11 mg a day and for women, it is 8 mg. During pregnancy and lactation, the requirement of zinc slightly increases. Pregnancy and breastfeeding women must take slightly more at 11 mg and 12 mg of zinc respectively. Taking high amounts of zinc might cause fever, coughing, stomach pain, fatigue, and many other problems. Consuming more than 100 mg of supplemental zinc daily for 10 or more years increases the risk of prostate cancer. Up to 40 mg of zinc is considered safe for consumption.

    Top 10 Foods Highest In Vitamin C

    Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones and cartilage, and wound healing.

    Vitamin C also helps protect cells against oxidative stress, which in turn provides protection against certain diseases, including cancer.

    Vitamin C, like zinc and vitamin A, also helps support your immune system.

    High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The current daily value for vitamin C is 90mg.

    Below is a list high vitamin C foods ranked by a common serving size, use the nutrient ranking of over 200 foods high in vitamin C to see the foods highest in vitamin C by nutrient density , or see rankings of fruits high in vitamin C, and vegetables high in vitamin C.

    Natural And Greek Unsweetened Yoghurt

    The Essential Role of Zinc in Immune Health

    Yoghurt contains active bacteria that can help counteract harmful bacteria in the gut and boost your immune system. Yoghurt is also rich in calcium and Vitamin D, both required for healthy bones and teeth, as well as containing a good serve of protein and B vitamins. Always choose unsweetened varieties to avoid unnecessary added sugar and additives.

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