8 Evidence-Based Ways to Boost Your Immunity Naturally

Zinc is easiest to get from seeds. One ounce (28 grams) of roasted pumpkin seeds contains 3 milligrams of zinc, 19% of the DV.  An equal amount of hemp seeds provides 3.75 mg of zinc, 25% of your DV.


One cup (8 ounces) of plain non-fat yogurt contains 2.2 milligrams of zinc, 15% of the DV. Dairy is high in zinc, whereas non-dairy is not. 


Garbanzo beans, or chickpeas, provide 2.5 milligrams of zinc per cup, or 17% of your DV. Like other beans, they may be bought dry to soak and cook or canned.


Red, green, brown, and black lentils are available. They come dry, bulk, or canned. A cup (198 grams) of cooked lentils contains 2.5 milligrams of zinc, 17% of the DV. 


Several edible mushrooms are available at most stores. Just four cooked shiitake mushrooms or a cup of sliced portabellos provides 1 mg of zinc, 6% of your DV. Sauteed white button mushrooms provide 4% DV per cup. 


If you're eating more seeds, add some nuts. Cashews, pine nuts, pecans, and almonds are zinc-rich. These provide 11%, 12%, 8%, and 7% of the zinc DV per ounce (28 grams).


Zinc-rich animal items include chicken, lamb, beef, and pork. One cup (140 grams) of diced roasted chicken breast contains 1.4 milligrams of zinc, 9% of the DV. A 3 ounce (85 gram) portion of cooked, trimmed beef contains 5 milligrams of zinc.

Meat and Poultry

One avocado contains 1.2 milligrams of zinc, 8% of the DV. A full avocado is versatile, but this may seem like a lot.