Are you Zinc deficient? Supercharge your diet with these Zinc rich options
Zinc is an essential trace mineral that is crucial for maintaining good health. It is involved in a wide range of physiological processes, including immune function, DNA synthesis, cell growth and division, and protein synthesis. Zinc deficiency is a common problem worldwide, and it can cause a range of symptoms and health problems. According to the World Health Organization (WHO), an estimated 17.3% of the global population is at risk of zinc deficiency. This risk is higher in low-income countries, where diets are often deficient in zinc and other essential nutrients. Let’s discuss some common zinc deficiency symptoms and ways to remedy zinc deficiency.
Zinc Deficiency Symptoms
Zinc deficiency can cause a wide range of symptoms, including:
1. Impaired immune function: Zinc is essential for immune function, and a deficiency can lead to an increased risk of infections, including respiratory infections, diarrhea, and malaria. If you get sick often, you may be deficient in zinc.
2. Delayed wound healing: Zinc is necessary for wound healing, and a deficiency can impair this process, leading to delayed healing.
3. Skin problems: Including dry skin, acne, and eczema. Weak or vertical ridged nails may also be an indicator.
4. Hair loss: Excessive hair loss may be linked to a deficiency.
5. Loss of appetite: A lack of zinc can cause a loss of appetite, which can lead to weight loss and malnutrition.
6. Low stomach acid or heartburn after meals may also be symptoms.
7. Growth retardation: Zinc is crucial for normal growth and development. Deficiency can lead to growth retardation in children.
8. Cognitive impairment: Zinc deficiency can affect cognitive function, leading to memory problems, difficulty concentrating, and learning difficulties.
Best Foods to Remedy Zinc Deficiency
Before you order a zinc supplement, STOP! Zinc supplements may not be appropriate for everyone and may even affect copper levels in the body. The best way to prevent and treat zinc deficiency is to eat a diet rich in zinc. Some of the best food sources of zinc include:
Shellfish: Oysters, crab, and lobster are excellent sources. A single serving of oysters can provide up to 493% of the recommended daily intake of zinc.
Grassfed, pasture-raised organic meat and organ meats like liver and kidney. Whenever possible, make sure the meat is local, high quality, and avoid conventional factory farmed meat options.
Seafood: Salmon, sardines, and anchovies.
Legumes: Chickpeas, lentils, and beans, especially when combined with other zinc-rich foods. Sprouted legumes are also great.
Nuts and seeds: Pumpkin seeds, cashews, and almonds.
Whole grains: Quinoa, brown rice, oats.
References:
1. Brown KH, Wuehler SE, Peerson JM. The importance of zinc in human nutrition and estimation of the global prevalence of zinc deficiency. Food Nutr Bull. 2001 Mar;22(1):113-25. doi: 10.1177/156482650102200201. PMID: 11327586.
2. Prasad AS. Zinc: an overview. Nutrition. 1995 Jan-Feb;11(1 Suppl):93-9. doi: 10.1016/0899-9007(95)90014-5. PMID: 7749568.
3. Rink L, Gabriel P. Zinc and the immune system. Proc Nutr Soc.
