Product labels definitely suggest as much.
Turns out, it might not all be marketing hypeat least for some aspects of your sneezing and snotting.
But its not just about your immune system either.
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Basically, youll need to eat a lot more of the food source for get enough, Nguyen says.
Lentils
Number two on our list is another bang out of legume.
Just dont forget about those pesky phytates.
If youre struggling to cook with lentils, Nguyen recommends starting with a preseasoned packet and going from there.
Often, she says, shell turn it into a stew situation and have it with pasta or rice.
Pumpkin seeds
Honestly, whatarentpumpkin seeds rich in?
Plus, theyre super versatile.
For a double hit of zinc, useoatsorplain Greek yogurtas a base.
(Prefer a bowl of Rice Krispies or Special K to yogurt, porridge, or granola?
No problem, because many cereals are fortified with zinc in the US!)
Meanwhile, the same amount ofcooked chicken breastcontains around 0.8 milligrams of zinc, per the USDA.
Eggs
While were on the subject of poultry, poultryproductsare pretty zinc-y too.
Onelarge eggcontains 0.6 milligrams of zinc, 5% of the RDA, according to the NIH.
(Other animal products are no slouch either.
We already mentioned plain Greek yogurt, but milk and cheese also dont disappoint.
Cheddar cheese comes in at 1.5 milligrams per 1.5 ounces.
And 1% milk isnt far behind, at one milligram per cup.)
(Some of them will even give an extra bump of zinc too!)
Meanwhile, the same amount of cooked salmon will deliver about half that: 0.5 milligrams.
Beef, pork, and other types of meat
By the numbers, beef is a heavy hitter.
Of course, roasting and broiling are only two of the many potential cooking methods available to you.
Nguyens a big fan of braised pork, as well as ground pork in her Vietnamese vegetable soup.
Whats more, organ meat is especially rich in zinc, according to Tsui.
Braised or pan-fried beef liver contains around 4.5 milligrams of zinc per three ounces, according to the USDA.
Oysters
Ah, our final entryand heaviest hitter.
When it comes to zinc content, oysters are in a league of their own, Nguyen says.
Raw Eastern oysters contain 32 milligrams of zinc per three-ounce serving sizenearly 300% of the RDA.
Crab, for one, is a great source, Nguyen says.
Cooked blue crab contains 3.2 milligrams of zinc (29% of the RDA) per three ounces.
By comparison,cooked shrimpcontains 1.4 milligrams.
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