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Apart from maintaining healthy skin, hair and nails, zinc is one of the most important nutrients for the overall functioning of the body. It plays an important role in wound healing, proper growth and development, hormone production, and protein synthesis, the process by which the human body produces proteins. Since the body cannot produce zinc on its own, it is necessary to rely on zinc-rich foods. Several signs may indicate zinc deficiency, including loss of appetite and unintentional weight loss, digestive problems such as impaired gut barrier function and diarrhea, delayed wound healing, hair loss or thinning (alopecia), and even vision loss over time.
Darshana, nutritionist at Rainbow Children’s Hospital, tells Health Shots: “Zinc also aids growth and development during pregnancy, childhood and adolescence. It is also essential for the eyes, and its deficiency can contribute to the development of eye conditions, including macular degeneration.”
Top Zinc Rich Foods to Include in Your Diet
According to nutritionist, oysters are the richest natural source Zinc. Red meat, poultry, eggs and fish are other excellent sources. The zinc found in these food sources can be easily absorbed in the body.
Vegetarian sources of zinc include pumpkin and sesame seeds, chickpeas, lentils, beans, cashews, almonds, tofu, whole grains, dairy products, mushrooms and spinach. Seeds and legumes are also particularly valuable in the everyday diet.
How to Improve Zinc Absorption?
- Combine plant-based zinc sources with vitamin C-rich foods
- Soak, sprout or ferment beans and grains to reduce phytates, which block absorption
- Include some protein in your zinc-rich diet
- Avoid taking zinc with high-dose iron or calcium supplements, which compete for absorption
How much zinc should you take?
Daily zinc requirements depend on your age and stage of life. Most adult men need about 11 mg daily, while adult women need about 8 mg. Nutritionists say that during pregnancy and breastfeeding, the requirement increases slightly, as zinc plays an important role in growth and development.
According to the National Library of Medicine, an overdose of zinc can cause diarrhea, stomach cramps, and vomiting within 3 to 10 hours of swallowing the supplement. Symptoms usually resolve in a short time. Excessive intake of zinc can lead to copper or iron deficiency or anemia.
Who should be careful?
According to the nutritionist, people with kidney or liver disease, those already taking multivitamins, those taking certain medications and women who are pregnant or breastfeeding should consult a doctor. High-dose supplements for long periods of time may cause nausea, anemia, copper deficiency, or weakened immunity.
Frequently Asked Questions (FAQS)
Why is zinc important?
It is involved in many aspects of cellular metabolism. It is essential for the catalytic activity of hundreds of enzymes and aids in immune function, protein and DNA synthesis, wound healing, and cell signaling and division.
Is it safe for pregnant women to take zinc?
Pregnant or breastfeeding women should consult a doctor before starting zinc intake.
What are the side effects of taking zinc?
As noted in the National Library of Medicine, excess zinc can cause diarrhea, stomach cramps, and vomiting.
(Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about any medical condition.)
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