Zinc receives less attention than other minerals such as calcium and magnesium, despite the fact that it is an essential mineral. A zinc deficiency is something to be concerned about because it is involved in so many life-sustaining functions.
Let’s understand what zinc does for us, and how to cure zinc deficiency in our bodies.
Table of Contents
What is Zinc: What Does it Do?
Zinc is a mineral that is necessary for a variety of body activities, including energy and metabolism.
Our immune system defends us from viruses, infections, and diseases. Zinc is needed for the immune system’s energy to perform these vital functions.
Zinc is also important for carbohydrate breakdown, cell growth, division, and reproduction.
Why is Zinc so Important?
Zinc is required for a variety of biological activities, including:
Immune system
Zinc is essential for cell formation, including the production of cells that make up a critical component of our immune system.
Wound Healing
Zinc is involved in practically every stage of wound healing, which is why zinc supplementation in hospitals is so important for wound and burn care.
Hair Growth
Zinc maintains the optimal health of the cells responsible for hair development and oil gland function because it is a vital component of cell membranes and structure. As a result, zinc supplementation lowers hair loss in people who have a zinc deficiency.
Hormone Balance
Zinc is crucial for signaling hormone release, such as insulin-growth factor.
Gut Health
Zinc has a direct impact on the generation of hydrochloric acid, commonly known as stomach acid. As a result, zinc deficiency could be the root cause of digestive issues brought on by low stomach acid levels. But it would help if you avoided excess intake of zinc as it may cause stomach burning, nausea, vomiting, etc.
Sense of Smell and Taste
A zinc-dependent enzyme is required for the correct proliferation of smell and taste cells. As a result, those cells will not mature or function properly if they do not receive enough zinc.
Eye Health
Zinc is essential for the metabolism of vitamin A, which is one of the most critical nutrients for vision.
Cell Growth During Pregnancy
Zinc, a critical vitamin for cell growth, is essential for a healthy pregnancy. It is a time of rapid growth for both the baby and the mother.
Sperm Health
Sperm are incredibly sensitive to oxidative stress. Fortunately, zinc is an antioxidant and protects sperm from oxidative damage.
What is Zinc Deficiency?
Zinc deficiency can result in a variety of issues due to its importance in so many activities. Research shows that zinc deficiency impairs overall immune function and resistance to infection.
Vision and hearing loss, delayed sexual maturation (in men), stunted growth, hair loss, hunger and weight loss, dry skin, and anaemia are all symptoms of zinc deficiency.
Zinc supplementation is very vital for children’s development, because it can be hazardous to a child’s health and well-being.
If you feel your child isn’t getting enough zinc and is having symptoms like delayed or stunted growth, frequent illnesses, and hunger and weight loss, seek medical help right once.
How Common is Zinc Deficiency in Humans?
A zinc deficiency affects an estimated 1.1 billion people worldwide.
Zinc, unlike several other minerals, is not kept for long periods of time in our bodies. As a result, we require a steady supply of this nutrient from meals. It can cause a deficiency if we don’t obtain it on a daily basis.
How to Know If You Have Zinc Deficiency?
Your body can’t make healthy, new cells if you’re zinc deficient. As a result, you may have symptoms like:
- Weight loss that isn’t explained
- Wounds that refuse to heal
- Inattentiveness
- Reduced olfactory and gustatory senses
- Diarrhea
- Fingernail specks that are white
- Low libido
- Appetite loss
- Picky eating habits, notably a dislike for meat
How to Get Proper Zinc: Home Remedies for Zinc Deficiency
Dietary changes are the most effective strategy to increase zinc intake. Increasing your zinc levels by just eating more zinc-rich foods will help a lot.
Here’s a list of home remedies that include foods that you can try to get more zinc in your body:
Oysters Pack Zinc and Other Key Vitamins and Minerals
The number one superfood for zinc, and many other minerals, is oysters. In fact, they are often called the Liver of the Sea, because, like the liver, they are incredibly nutrient-dense.
Oysters contain 5.5 mg of zinc per raw oyster. That’s why oysters are a great source of the mineral.
This shellfish is also low in calories, containing only 7 calories per oyster, and is high in other important vitamins and minerals, such as vitamin B12 and selenium.
Oysters can be eaten raw, boiled, canned, or half-shelled.
You’re in for a delightful treat no matter how you serve them, and because of their zinc content, you might even get a stronger immune system.
Crab and Lobster Make It Easy to Meet Your Zinc Needs
Both crab and lobster are good sources of zinc.
3 ounces of cooked crab has 6.5 mg zinc, whereas a small steamed or boiled lobster has 4.7 mg zinc.
Seafood is a terrific supplement to any heart-healthy diet, while shellfish does not deliver as many cardiac advantages as salmon and sardines.
Meat and Poultry Serve Up Protein and Zinc
Beef and chicken are not only high in protein, but they also contain a significant amount of zinc.
Choose lean meats like 90 percent lean beef and boneless chicken breasts for the most nutritious cuts.
1 cup of chopped roasted, skinless chicken breast contains 2.13 milligrams of zinc. As a result, chicken is an excellent supplier of the mineral.
Mushrooms and Kale: Low-Calorie Sources of Zinc
Did you know that zinc may be found in plants like mushrooms, spinach, broccoli, kale, and garlic?
Zinc is found in 0.36 milligrams per cup of sliced raw mushrooms. In 1 cooked cup of kale, you’ll get around the same amount (0.3 mg).
Including these foods in your diet will provide you with an extra dosage of zinc without significantly increasing your daily calorie intake. Mushrooms offer only 20 calories per 3 oz serving and are high in the B vitamin riboflavin.
Kale also contains vitamins A, K, B6, and C, as well as calcium, potassium, copper, and manganese.
Legumes: A Vegetarian-Friendly Source of Zinc
Zinc is found in legumes such as chickpeas, lentils, and beans.
For more zinc and other health advantages, include foods like hummus, edamame, and black beans in your meals.
1 cup of lentils has 2.52 mg zinc per cup, which is an excellent supply, while cooked edamame (2.13 mg), black beans (1.93 mg), and canned chickpeas (2.13 mg) are also good sources (1.66 mg).
Legumes are a low-fat, high-protein food that’s abundant in vitamins, minerals, and dietary fiber for a small amount of calories.
Nuts and Seeds Make It Easy to Up Your Zinc Intake
Next time you make a salad, toss in an ounce of pumpkin seeds or pine nuts, for added crunch. They’ll supply 2.17 mg zinc (an excellent source) and 1.8 mg (a reputable source), respectively.
Alternatively, go to your local grocery shop and get some nuts. Try topping low-fat or fat-free yogurt or cereal with cashews, pecans, or peanuts (technically a legume).
1 oz of dry-roasted cashews contains 1.6 mg of zinc.
Have you ever tried chia seeds? These little creatures are also a good source of the mineral, with 1 oz providing 1.3 mg.
Whole Grains Have Key Vitamins and Minerals Like Zinc
Whole grains provide numerous health advantages.
1 cup of raw oats contains 2.95 mg of zinc, whereas the same amount of cooked brown rice contains 1.38 mg.
Both are high in fiber, vitamins, minerals, and — you guessed it — zinc.
If you favor whole-wheat bread on your sandwiches, you should know that two slices contain 1.12 mg of the mineral. Cooked quinoa, which has 1.85 mg of zinc per cup, is another whole grain that is high in zinc.
Milk and Dairy Foods Help You Meet Your Calcium and Zinc Goals
Milk and yogurt are pleasant and nutritious sources of zinc in addition to being high in calcium.
One cup of non-fat milk or low-fat milk has 1.1 mg and 1.05 mg of the mineral, respectively.
Meanwhile, with 2.38 mg and 2.2 mg, respectively, 1 cup of nonfat yogurt or low-fat plain yogurt is an excellent source.
You already know the number of benefits milk has for your health. Fat-free or low-fat milk can be used in cereal, oatmeal, and smoothies, and yogurt topped with granola and fresh fruit is a delicious option.
Should You Take a Zinc Supplement?
If you have a zinc deficiency, you may consult with a general physician about your symptoms.
Although, you may often receive all you need from the natural food sources listed above.
You can take supplements for zinc deficiency as well. Supplementing with zinc is frequently advised for:
- Shorten the duration of colds or boost immunity during the cold season
- Improve symptoms of diarrhea
Putting it all Together!!!
Zinc is very important for our bodies to function, but in the vast majority of cases, zinc deficiency isn’t a chronic issue. It’s very treatable just by tweaking your diet and perhaps using a short-term supplement.
So, fill up on these nutritious and healthy foods. Make it a habit to only eat right, and treat your body with the minerals and vitamins it needs.
If you want to consult a doctor, book an appointment via Healthwire.pk or call (042) 32500989.
