10 Zinc Rich Foods That Will Help You Fight Cold

Last Updated on January 7, 2021

Moreover, combining both light and dark meat on a whole chicken provides a complete nutrition profile with extra zinc.

#7 – Cashews

Cashews are one of the healthiest nuts out there. A small handful of cashews (about 1 ounce) or 1 tablespoon of nut butter has 1.6 mg of zinc. Take your nut game to the next level by adding cashews for a great boost of zinc to prevent the common cold.

For an easy and affordable option, you can make homemade cashew butter by blending unsalted roasted cashews in a blender until smooth. Then, add 1 to 2 tablespoons of homemade cashew butter to a banana, apple slices, or whole wheat toast. This is a nutritionally complete snack.

#8 – Quinoa

Quinoa is an old grain that’s gluten-free and high in zinc and protein. This amazingly beneficial grain has a mild flavor which goes well with pretty much anything! You can basically throw any mixture of vegetables, cheese, beans, or diced meats in it and have a balanced and tasty meal.

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There are various creative recipes you can try or invent with quinoa. A 3/4 cup serving of quinoa contains about 2 mg of zinc.

#9 – Oatmeal

It’s time to switch to oatmeal for breakfast since half a cup of oatmeal offers you 1.6 mg of zinc. You can make your plain oatmeal more flavorful by sprinkling with cinnamon and any antioxidant-rich fruit you like, such as berries.

If you want to improve the zinc profile even more, try to add a small handful of sliced almonds to your oatmeal, thus you’ll end up with an easy protein-packed breakfast.

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