Foods High in Zinc that Boosts Immunity

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Foods high in zinc help boost immunity during virus and flu seasons. Find here a compiled list of foods naturally high in zinc, along with a list of activators that help your body absorb it.

Wooden board with foods high in zinc

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A friend sent me a recent podcast by Michael Savage. He has an earned Ph.D. from the University of California, Berkley in nutrition. Politics aside, he has studied nutrition extensively and is very knowledgeable.

Here is a link to the podcast.

The following list is a summary of bullet points I jotted down as a reminder of foods I want to include in my family’s diet. I thought you might also want to take a look.

I’ve created a download list of these foods to keep in my files for handy reference. I’ve included a download link at the bottom of this post.

Foods High in Zinc

Instead of taking high doses of zinc supplements, here is a list of natural ways to increase zinc in your diet with these zinc-rich foods.

  • Oysters
  • Alaska King Crab
  • Ground Beef
  • Fortified Cereal
  • Lobster
  • Pork
  • Baked Beans
  • Dark Meat Chicken

Activators That Help Zinc Enter Cells

Activators are necessary to help zinc do its job by penetrating cells. Natural activators to add to a healthy diet are called quercetin and epicatechin. 

Natural Epicatechin

  • All tea but green tea (he recommends 4 cups a day)
  • Carob flour
  • Pecans, hazelnuts, and pistachios
  • Apples
  • Peaches
  • Plums
  • Blackberries
  • Cranberries
  • Buckwheat flour

Natural Quercetins

  • Capers 
  • Dill, cilantro, and oregano
  • Onions (sweet and scallions)
  • Garlic
  • Carob flour, bee pollen, chia seeds
  • Berries; cranberries, blueberries, blackberries
  • Kale, arugula, spinach, radicchio, red leaf lettuce
  • Okra and asparagus
  • Apple skins, plums, and grapes
  • Red wine

More Foods to Add to a Healthy Diet

Plant Foods:

  • Mushrooms
  • Lemons
  • Peppers
  • Celery
  • Onion
  • Garlic

Vitamins in Moderate Amounts

  • Vitamin D
  • Vitamin A
  • Vitamin C

Helpful Foods to Boost Immunity

More Foods Containing Moderate Zinc

An excellent article on the benefits of zinc includes more food options, but here is a short list:

  • Low-fat yogurt
  • Pumpkin seeds
  • Milk
  • Chickpeas
  • Instant oatmeal
  • Almonds
  • Cheddar cheese

Download Foods High in Zinc

I’m keeping a list of these foods for reference when planning meals. Which, by the way, we’re always doing. Be sure to check out our healthy weeknight dinner menus posted Saturday mornings.

You might also want to take a look at Chicken Noodle Soup with Mushrooms to Boost Immunity and Easy Ways to Build Immunity Through 10 Delicious Recipes and also 10 Powerful Foods That Help Fight Flu.

Or, pin this article on Pinterest to reference later. 

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