Following up on our article on the importance of selenium for immune system health, we bring you the perfect complimentary mineral, zinc. A combo of the two will ensure in no uncertain terms, no questions asked, bet our editors first born, your immune system will have Alcatraz like security to go to battle with the flu season. Zinc is a workhorse; when it is deficient due to dietary ailments or illness, problems as diverse as acne, depression and loss of appetite occur. Apart from supporting your immune system, zinc also encourages healthy development of senses such as taste and smell. For your clumsy child it helps wounds heal, and is an antioxidant that protects cells from damage and aging, which is the bonus for parents not kids, obviously, or maybe not!
So how can you get your hands on this good stuff? Most fruits provide a small amount of zinc, but several are especially rich, pomegranates are a zinc powerhouse with about 1 milligram in one fresh pomegranate. Avocados also score high with about 1.3 milligrams in one medium fruit. Yummy berries like blackberries and raspberries are also good sources of zinc 0.8 milligram and 0.5 milligram per cup respectively and you probably already add them. Adults need about 8 to 11 milligrams of zinc per day and about 3 milligrams is healthy for kids. It’s necessary to take in more zinc than the daily requirement, because the body doesn’t absorb all the zinc consumed.