Zinc-Rich Herbs to Support Your Immune System

The Importance of Zinc for Immune Support

Zinc is an essential mineral that plays a vital role in immune health. Research shows that zinc deficiencies can increase susceptibility to infections and colds. Thankfully, many herbs contain high levels of bioavailable zinc to help meet your daily needs.

Zinc and Immunity

Zinc supports immune cell function in a number of ways. It enables the activation of T-lymphocytes, natural killer cells, and macrophages - all crucial components of immune defense. Zinc also acts as an anti-inflammatory agent. Making sure you consume enough zinc daily can help keep your immune system strong and resilient.

Recommended Intake

The recommended dietary allowance of zinc is 8 milligrams per day for women and 11 milligrams per day for adult men. This provides the amount your body requires to stay healthy. However, studies show that higher levels - up to 40 milligrams - may provide additional immunity benefits.

Best Herbal Sources of Zinc

Thankfully, many common culinary and medicinal herbs contain significant amounts of zinc. Adding more of these zinc-rich herbs to your diet can help safeguard immune health.

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, deliver 7.5 milligrams of zinc per ounce. That makes them one of the best plant-based zinc sources. Pumpkin seeds also contain immune-boosting compounds like antioxidants, iron and omega-3s. Add them to salads, baked goods, trail mixes or enjoy on their own.

Sesame Seeds

Just 1 ounce of nutrient-packed sesame seeds holds 20% of the daily zinc requirement. Sesame seeds rank as one of the best herb high in zinc. Blend them into sauces, sprinkle over steamed veggies or use sesame oil as a base for salad dressings to reap the benefits.

Almonds

Almonds make for zinc-rich addition to the diet, with 1 ounce providing 15-20% of the RDA. They also deliver plenty of healthy fats, plant protein, fiber and antioxidants like vitamin E. Snack on a handful of almonds or incorporate almond milk and almond butter into meals and smoothies.

Cashews

Buttery, mild cashews contain smaller amounts of zinc than other nuts - about 1.6 milligrams per ounce. However, they still contribute valuable nutrition for immunity including protein, magnesium and antioxidants. Add them to trail mixes, nut butters, stir fries, salads and more.

Chickpeas

Nutrient-dense chickpeas, also called garbanzo beans, provide about 1.3 milligrams zinc per cooked cup in addition to plentiful fiber, folate, iron and plant protein. Blend chickpeas into hummus, add to soups and salads or roast them for a crispy snack to increase your zinc levels.

Spinach

Dark leafy greens like spinach offer a low-calorie way to obtain more zinc from your diet. Spinach contributes 0.8 milligrams zinc per cooked cup. It also delivers vitamin C, beta carotene, iron and antioxidants to help fortify the body against infection.

Cocoa Powder

Cocoa can help satisfy chocolate cravings while providing valuable nutrition including zinc. Just 1 tablespoon of natural cocoa powder contains 1 milligram zinc. Opt for antioxidant-rich dark chocolate or enjoy cocoa in smoothies, hot chocolate drinks or homemade treats.

Herbal Supplements to Obtain More Zinc

In addition to eating zinc-rich foods, high quality herbal supplements provide concentrated amounts of this essential mineral. Supplements help ensure adequate zinc levels if desired immune and health benefits are not achieved from diet alone.

Zinc Gluconate

Zinc gluconate represents one of the best absorbed forms of zinc supplements, making it highly bioavailable to the body. Typical capsules provide 10 to 25 milligrams zinc. Take zinc gluconate supplements with food to minimize side effects like nausea.

Zinc Picolinate

Another supplement option is zinc picolinate, which some studies indicate may enable optimal zinc absorption. These capsules supply volumes of highly bioavailable zinc to strengthen immunity. Follow package directions for suggested serving size.

Zinc Citrate

Zinc citrate supplements also promote efficient zinc absorption and utilization in the body. Capsules average 50 milligrams zinc content - significantly more than the RDA but still considered safe according to research. Monitor your zinc intake from both foods and supplements to avoid excess.

The Takeaway

Making sure you meet daily zinc needs is key for keeping the immune system functioning properly. Seek out nuts, seeds, legumes, greens and other foods providing bioavailable zinc. If desired immune boosting effects are not achieved through diet, consider a quality herbal zinc supplement in consultation with your healthcare practitioner.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.