Did you know that a healthy amount of zinc in your diet has been linked to an improved immune system and faster wound healing? The benefits of getting enough zinc don’t stop there.
Research has also found that zinc may help in these situations:
Shorten the common cold.
When taken as an over-the-counter supplement, zinc reduced the severity and duration of the common cold in a meta-analysis published in The Journal of Family Practice.
Fend off heart disease.
In a preliminary lab study published in July 2015 in the Journal of Biological Chemistry, researchers found that zinc may play an important role in regulating the heartbeat — a potential advancement in the fight against arrhythmia-related heart failure.
Treat hypothyroidism.
Researchers have observed that zinc positively affected thyroid function among a small group of overweight women with hypothyroidism, according to a study published in March 2015 in the Journal of the American College of Nutrition.
Improve eye health.
Specifically, supplemental zinc may help slow the progression of age-related macular degeneration, according to the National Institutes of Health (NIH).
Support wound healing.
As mentioned, zinc may aid the healing of wounds by reducing inflammation and activating immune cells at the area of injury, per research cited in an article published in January 2018 in Nutrients.
Can Adding These Foods to My Diet Help Prevent Illnesses Like the Coronavirus?
Another hot topic: whether zinc can prevent the novel coronavirus, or COVID-19. The short answer is maybe. There is ongoing research on this and the NIH notes that in general, zinc has immune-boosting properties.
How Much Zinc Should You Take to See Benefits?
Zinc is an essential trace mineral, which means our bodies need only a small amount of it to maintain good health, according to MedlinePlus. The NIH sets the recommended dietary allowance at 8 milligrams (mg) for adult women and 11 mg for adult men. While only a small amount may be needed, don’t underestimate the power of this mighty mineral.
Here are 10 foods that can help you hit your zinc quota every day.
Crab and lobster are both excellent sources of zinc. According to the USDA, 
Beef, pork, and
While zinc is commonly found in animal products, vegans and vegetarians aren’t out of luck.
Breakfast cereals are fortified with a number of vitamins and minerals, including zinc. In general, 1 cup provides about 25 percent (2.8 mg) of the daily recommended amount of zinc, according to the NIH. Check the nutrition label to see just how much you’ll be getting from your own favorite.
What a sweet surprise! Yet another exciting fact about dark chocolate is that it’s a source of zinc. And the darker, the better: Generally, 60 to 69 percent cacao varieties contain nearly 7 percent (0.75 mg) of the recommended daily value per ounce, while 70 to 85 percent cacao varieties contain about 8 percent (0.9 mg), according to the USDA. That’s not all though: Dark chocolate may have some vascular benefits, including lowering blood pressure and improving blood flow, due to its flavanol content, according to the Cleveland Clinic. While dark chocolate may be your favorite source of zinc, remember that it’s not the only one: To keep calories and sugar in check, stick to no more than 1 oz per day.
