Zinc isn’t a miracle nutrient, but some of its effects may indeed seem magical. It can protect your eyes from aging-related vision problems, boost your immune system, and so much more! Each of the zinc-rich meals in today’s recipe guide provides more than an entire day’s worth of this essential nutrient, helping to feed your immune system and guard your health.

What Does Zinc Do?

Zinc is a nutrient that people need to stay healthy“, reports the National Institutes of Health. It’s one of many reasons why we include zinc in BioPro-Plus immune supplements! Zinc offers numerous benefits, including but not limited to:

  • Boosting your immune system. Zinc is incredibly healing both internally and externally. Researchers have found that it can improve wound healing in your skin, reduce your rates of infections and strengthen your overall immunity.
  • Protecting against the coronavirus and COVID-19. In various clinical trials, people who took zinc supplements had reduced rates of the common cold, a form of coronavirus. Researchers are now investigating whether it may help with the novel coronavirus sweeping the globe right now.
  • Enhancing your vision. Age-related vision problems are common, and those who regularly take zinc have less vision loss than those who don’t take such supplements.

Adult men need 11 mg of zinc a day, while women need 8 mg daily. Combined, the following recipes provide more than enough zinc for your entire day!

1. Breakfast: Greek Yogurt Nut Cups

Nuts are a decadent source of immunity-enhancing zinc and other essential nutrients.

When you’re rushing out the door but need a satisfying and healthy breakfast that will keep you full all morning and boost your metabolism, try these simple and delicious yogurt cups. The yogurt provides 1.5 mg of zinc, and the nuts and seeds add another 5.4 mg of zinc. Meanwhile, high-zinc berries like blueberries and raspberries add more zinc plus a gentle touch of natural sweetness without any processed sugar!

6 oz nonfat plain Greek yogurt 

1/2 cup fresh berries (ideally local)

A handful each of cashews, sunflower seeds, pecans and almonds, chopped

Scoop the yogurt into a bowl or a to-go container. Top with the nuts and the berries. Enjoy! If you have extra time, toss the nuts into a hot skillet with a dash of oil and roast until fragrant to unlock a deeper, richer flavor.


2. Lunch: Sweet Potato Buddha Bowls

zinc-rich meals

Sweet potatoes are a source of both zinc and vitamin A, while also adding nourishing and nutritious sweetness.

Buddha bowls are all the rage these days. Not only is this zinc-rich meal simple to build, and vibrant and pleasing for the eye (perfect for those social media food posts!), but this recipe also protects your eyes and immunity with lots of zinc and vitamin A. The chickpeas provide 2.4 mg of zinc. Other surprising sources of zinc in this meal include the tahini dressing, the sweet potatoes and the kale. Plus, these bowls are so rich and filling, you won’t believe how healthy they are due to the exceptionally high amounts of fiber, antioxidants, healthy fats and muscle-building protein. 


2 Tbsp oil of your choice (e.g. coconut oil, avocado oil, etc.)

1/2 medium red onion, sliced

2 sweet potatoes or yams, halved

1 bundle broccolini leaves, chopped

2 big handfuls kale

Pinch of salt and pepper


1 15-ounce chickpeas (rinsed and drained)

1 tsp cumin

3/4 tsp chili powder

3/4 tsp garlic powder

Pinch of salt and pepper


1/4 cup tahini

1 Tbsp maple syrup or local honey

Juice from 1/2 lemon

Dish of hot water

Toss the onions and sweet potatoes and broccolini in oil. Layer onto a baking sheet and bake at 400 degrees Fahrenheit for 20 minutes (flipping once, halfway through). 

Take out of the oven and sprinkle with a pinch of salt and pepper. Meanwhile, toss the kale in oil, salt and pepper and massage gently to bruise and soften the leaves a bit. Add to the baking sheet and return the sheet to the oven for another 5 minutes before taking it out and letting it cool.

While you wait for the veggies to roast, toss the chickpeas in a drizzle of oil and the seasoning spices and saute for 5-10 minutes until the chickpeas start to turn golden brown.

While the chickpeas are cooking, combine the dressing ingredients and whisk in a bowl.

Assemble the bowl by adding a hearty serving of roasted veggies to the bottom, topping with the chickpeas and drizzling with the tahini dressing. Enjoy hot!


3. Dinner: Edamame Ragu

Your home will be bursting with delicious scents from this ragu, and your body will thank you for its delicious zinc.

End your day with a comforting, cozy zinc-rich meal that takes just minutes to prepare.

This dinner invokes the scents and tastes of Italian cuisine, without the red meat usually associated with ragu.

You can even swap out the traditional parmesan for a plant-based cheese to make this recipe fully vegan.

It’s a crowd pleaser, and also an immune booster. A single cup of edamame (soybeans) offers nearly 5 mg of zinc.

Other zinc superstars in this Italian recipe include lentils and the sourdough bread of your choice.

2 Tbsp olive oil or oil of your choice

1 onion, chopped

2 garlic cloves, minced

2 teaspoons chopped thyme leaves (ideally fresh)

1 carrot, chopped

2 celery stalks, diced

400g can chopped tomatoes

2 x 400g cans edamame (rinsed and drained)

1/3 cup (25g) freshly grated parmesan or plant-based parmesan

4 slices toasted sourdough bread

In a soup pot, saute the onion, garlic, thyme and a pinch of salt and pepper in hot olive oil for five minutes until the onions start to become fragrant and soft. Then, toss in half a cup of water, plus the carrot, celery and tomatoes. 

Bring the pot to a boil, then reduce to a simmer and let it simmer for 10-15 minutes. Add the edamame and lentils and simmer for another 5-10 minutes, or until the carrots are tender. 

Serve in a bowl topped with grated parmesan with a side of sourdough toast to dip into the delicious ragu broth.



Did These Zinc-Rich Meals Wet Your Appetite? Keep Reading For More Meal Ideas:

Sweet Potato & Chickpea Tikka Masala

Garlic & Basil Roasted Eggplant Recipe

3 Healthy Dressing Recipes – Quick & Easy to Prepare