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Pumpkin, hemp, chia, and sesame seeds are all rich in zinc, a nutrient essential for boosting immunity.
Pumpkin seeds offer about 20% of an adult's daily zinc need, while hemp seeds provide anti-inflammatory omega-3 fatty acids.
Chia seeds, known for their high fiber content, and sesame seeds, a versatile addition to meals, also contribute to your daily zinc intake.
Incorporating these seeds into your diet can be as simple as adding them to salads, smoothies, or oatmeal.

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Eat your way to good health

Boost your immunity with zinc-rich seeds

By Anujj Trehaan

Jul 23, 2024

12:38 pm

What's the story

Zinc is an essential mineral that significantly impacts immune function, wound healing and DNA synthesis. Nature generously provides us with a variety of seeds rich in zinc. By incorporating these zinc-packed seeds into your daily diet, you can effortlessly boost your zinc intake. This simple dietary addition is an effective strategy to enhance your immune system's strength and overall health.

Ingredient 1

Pumpkin seeds: A zinc powerhouse

Pumpkin seeds are a top plant-based zinc source. An ounce offers about 2.2 milligrams of zinc, roughly 20% of an adult's daily need. They're also packed with antioxidants and nutrients that bolster immunity. Enjoy them roasted for a snack or sprinkled over salads for added crunch, making them a versatile and nutritious addition to your diet.

Ingredient 2

Hemp seeds: Nutrient-dense superfood

Hemp seeds are tiny but mighty when it comes to their nutritional profile. They offer around three milligrams of zinc per two-tablespoon serving, alongside a healthy dose of omega-3 fatty acids, which are known for their anti-inflammatory properties. Hemp seeds have a mild, nutty flavor and can be easily added to smoothies, yogurts, or oatmeal to boost your meal's nutritional value.

Ingredient 3

Chia seeds: More than just fiber

While chia seeds are often praised for their high fiber content, they're also a good source of zinc. Adding just two tablespoons of chia seeds to your diet provides you with about one milligram of zinc. These versatile seeds absorb liquid and form a gel-like consistency, making them perfect for creating healthy puddings or thickening smoothies while boosting your immune system.

Ingredient 4

Sesame seeds: The forgotten treasure

Sesame seeds are tiny yet rich in zinc, offering about one milligram per tablespoon. They're not just for topping buns; you can add them to stir-fries or salads for extra texture and nutrients. This simple addition to your diet supports your immune system and introduces diverse flavors and textures to your meals, making it an easy and delicious way to boost your health.