This mighty mineral supports the immune system by enabling the synthesis of nucleic acids that are essential for cellular repair. Some studies have shown that zinc may reduce the duration of cold symptoms as well. While the most traditionally cited sources of zinc include oysters, Dungeness crab and red meat, other often-overlooked, healthy sources of zinc are soybeans, nuts and seeds. Researchers speculate that soy and nut consumption protects many vegetarians from zinc deficiency, given that they aren’t able to derive it from animal sources.
Other zinc sources include peas, lima beans, summer squash, potatoes, corn, Napa cabbage, bok choy, pumpkin seeds, sunflower seeds and almonds.