{"id":5266,"date":"2022-04-11T11:09:00","date_gmt":"2022-04-11T10:09:00","guid":{"rendered":"https:\/\/healthwire.pk\/healthcare\/?p=5266"},"modified":"2023-06-22T14:48:49","modified_gmt":"2023-06-22T09:48:49","slug":"foods-for-zinc-deficiency","status":"publish","type":"post","link":"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/","title":{"rendered":"Zinc Deficiency &#8211; Foods to Boost Zinc in Your Body"},"content":{"rendered":"\n<p>Zinc receives less attention than other minerals such as calcium and magnesium, despite the fact that it is an essential mineral.\u00a0A zinc deficiency is something to be concerned about because it is involved in so many life-sustaining functions.<\/p>\n\n\n\n<p>Let\u2019s understand what zinc does for us, and how to cure zinc deficiency in our bodies.&nbsp;<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_17 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#what_is_zinc_what_does_it_do\" title=\"What is Zinc: What Does it Do?\">What is Zinc: What Does it Do?<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#why_is_zinc_so_important\" title=\"Why is Zinc so Important?&nbsp;\">Why is Zinc so Important?&nbsp;<\/a><ul class=\"ez-toc-list-level-4\"><li class=\"ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#immune_system\" title=\"Immune system\">Immune system<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#wound_healing\" title=\"Wound Healing\">Wound Healing<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#hair_growth\" title=\"Hair Growth\">Hair Growth<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#hormone_balance\" title=\"Hormone Balance\">Hormone Balance<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#gut_health\" title=\"Gut Health\">Gut Health<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#sense_of_smell_and_taste\" title=\"Sense of Smell and Taste\">Sense of Smell and Taste<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#eye_health\" title=\"Eye Health\">Eye Health<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#cell_growth_during_pregnancy\" title=\"Cell Growth During Pregnancy\">Cell Growth During Pregnancy<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#sperm_health\" title=\"Sperm Health\">Sperm Health<\/a><\/li><\/ul><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#what_is_zinc_deficiency\" title=\"What is Zinc Deficiency?&nbsp;\">What is Zinc Deficiency?&nbsp;<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#how_common_is_zinc_deficiency_in_humans\" title=\"How Common is Zinc Deficiency in Humans?\">How Common is Zinc Deficiency in Humans?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#how_to_know_if_you_have_zinc_deficiency\" title=\"How to Know If You Have Zinc Deficiency?\">How to Know If You Have Zinc Deficiency?<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#how_to_get_proper_zinc_home_remedies_for_zinc_deficiency\" title=\"How to Get Proper Zinc: Home Remedies for Zinc Deficiency\">How to Get Proper Zinc: Home Remedies for Zinc Deficiency<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#oysters_pack_zinc_and_other_key_vitamins_and_minerals\" title=\"Oysters Pack Zinc and Other Key Vitamins and Minerals\">Oysters Pack Zinc and Other Key Vitamins and Minerals<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#crab_and_lobster_make_it_easy_to_meet_your_zinc_needs\" title=\"Crab and Lobster Make It Easy to Meet Your Zinc Needs\">Crab and Lobster Make It Easy to Meet Your Zinc Needs<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#meat_and_poultry_serve_up_protein_and_zinc\" title=\"Meat and Poultry Serve Up Protein and Zinc\">Meat and Poultry Serve Up Protein and Zinc<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#mushrooms_and_kale_low-calorie_sources_of_zinc\" title=\"Mushrooms and Kale: Low-Calorie Sources of Zinc\">Mushrooms and Kale: Low-Calorie Sources of Zinc<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#legumes_a_vegetarian-friendly_source_of_zinc\" title=\"Legumes: A Vegetarian-Friendly Source of Zinc\">Legumes: A Vegetarian-Friendly Source of Zinc<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#nuts_and_seeds_make_it_easy_to_up_your_zinc_intake\" title=\"Nuts and Seeds Make It Easy to Up Your Zinc Intake\">Nuts and Seeds Make It Easy to Up Your Zinc Intake<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#whole_grains_have_key_vitamins_and_minerals_like_zinc\" title=\"Whole Grains Have Key Vitamins and Minerals Like Zinc\">Whole Grains Have Key Vitamins and Minerals Like Zinc<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#milk_and_dairy_foods_help_you_meet_your_calcium_and_zinc_goals\" title=\"Milk and Dairy Foods Help You Meet Your Calcium and Zinc Goals\">Milk and Dairy Foods Help You Meet Your Calcium and Zinc Goals<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/healthwire.pk\/healthcare\/foods-for-zinc-deficiency\/#should_you_take_a_zinc_supplement\" title=\"Should You Take a Zinc Supplement?\">Should You Take a Zinc Supplement?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what_is_zinc_what_does_it_do\"><\/span>What is Zinc: What Does it Do?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zinc is a mineral that is necessary for a variety of body activities, including energy and metabolism.<\/p>\n\n\n\n<p>Our immune system defends us from viruses, infections, and diseases. Zinc is needed for the immune system\u2019s energy to perform these vital functions.&nbsp;<\/p>\n\n\n\n<p>Zinc is also important for carbohydrate breakdown, cell growth, division, and reproduction.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"why_is_zinc_so_important\"><\/span>Why is Zinc so Important?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Zinc is required for a variety of biological activities, including:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"immune_system\"><\/span>Immune system<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Zinc is essential for cell formation, including the production of cells that make up a critical component of our immune system.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"wound_healing\"><\/span>Wound Healing<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"hair_growth\"><\/span>Hair Growth<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"hormone_balance\"><\/span>Hormone Balance<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Zinc is crucial for signaling hormone release, such as insulin-growth factor.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"gut_health\"><\/span>Gut Health<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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 <a href=\"https:\/\/healthwire.pk\/healthcare\/7-top-tips-to-stop-burning-in-stomach\/\" target=\"_blank\" rel=\"noreferrer noopener\">stomach burning<\/a>, nausea, vomiting, etc. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"sense_of_smell_and_taste\"><\/span>Sense of Smell and Taste<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"eye_health\"><\/span>Eye Health<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Zinc is essential for the metabolism of vitamin A, which is one of the most critical nutrients for vision.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"cell_growth_during_pregnancy\"><\/span>Cell Growth During Pregnancy<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Zinc, a critical vitamin for cell growth, is essential for a healthy <a href=\"https:\/\/healthwire.pk\/diseases\/pregnancy\" target=\"_blank\" rel=\"noreferrer noopener\">pregnancy<\/a>. It is a time of rapid growth for both the baby and the mother.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"sperm_health\"><\/span>Sperm Health<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Sperm are incredibly sensitive to oxidative stress. Fortunately, zinc is an antioxidant and protects sperm from oxidative damage.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what_is_zinc_deficiency\"><\/span>What is Zinc Deficiency?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zinc deficiency can result in a variety of issues due to its importance in so many activities. Research shows that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15189121\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">zinc deficiency impairs overall immune function<\/a> and resistance to infection.<\/p>\n\n\n\n<p>Vision and hearing loss, delayed sexual maturation (in men), stunted growth, <a href=\"https:\/\/healthwire.pk\/diseases\/hair-loss\" target=\"_blank\" rel=\"noreferrer noopener\">hair loss<\/a>, hunger and weight loss, dry skin, and <a href=\"https:\/\/healthwire.pk\/diseases\/anemia\" target=\"_blank\" rel=\"noreferrer noopener\">anaemia<\/a> are all symptoms of zinc deficiency.&nbsp;<\/p>\n\n\n\n<p>Zinc supplementation is very vital for children&#8217;s development, because it can be hazardous to a child&#8217;s health and well-being.&nbsp;<\/p>\n\n\n\n<p>If you feel your child isn&#8217;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.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how_common_is_zinc_deficiency_in_humans\"><\/span>How Common is Zinc Deficiency in Humans?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>A zinc deficiency affects an estimated 1.1 billion people worldwide.&nbsp;<\/strong><\/p>\n\n\n\n<p>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&#8217;t obtain it on a daily basis.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how_to_know_if_you_have_zinc_deficiency\"><\/span>How to Know If You Have Zinc Deficiency?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Your body can&#8217;t make healthy, new cells if you&#8217;re zinc deficient. As a result, you may have symptoms like:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weight loss that isn&#8217;t explained<\/li>\n\n\n\n<li>Wounds that refuse to heal<\/li>\n\n\n\n<li>Inattentiveness<\/li>\n\n\n\n<li>Reduced olfactory and gustatory senses<\/li>\n\n\n\n<li><a href=\"https:\/\/healthwire.pk\/diseases\/diarrhoea\" target=\"_blank\" rel=\"noreferrer noopener\">Diarrhea<\/a><\/li>\n\n\n\n<li>Fingernail specks that are white<\/li>\n\n\n\n<li>Low libido<\/li>\n\n\n\n<li>Appetite loss<\/li>\n\n\n\n<li>Picky eating habits, notably a dislike for meat<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how_to_get_proper_zinc_home_remedies_for_zinc_deficiency\"><\/span>How to Get Proper Zinc: Home Remedies for Zinc Deficiency<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Here\u2019s a list of home remedies that include foods that you can try to get more zinc in your body:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"oysters_pack_zinc_and_other_key_vitamins_and_minerals\"><\/span>Oysters Pack Zinc and Other Key Vitamins and Minerals<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The number one superfood for zinc, and many other minerals, is oysters. In fact, they are often called the <strong>Liver of the Sea<\/strong>, because, like the liver, they are incredibly nutrient-dense.<\/p>\n\n\n\n<p>Oysters contain 5.5 mg of zinc per raw oyster. That\u2019s why oysters are a great source of the mineral.&nbsp;<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p><strong>Oysters can be eaten raw, boiled, canned, or half-shelled.&nbsp;<\/strong><\/p>\n\n\n\n<p>You&#8217;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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"crab_and_lobster_make_it_easy_to_meet_your_zinc_needs\"><\/span>Crab and Lobster Make It Easy to Meet Your Zinc Needs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Both crab and lobster are good sources of zinc.&nbsp;<\/p>\n\n\n\n<p><strong>3 ounces\u00a0of cooked crab has 6.5 mg zinc, whereas a small steamed or boiled lobster has 4.7 mg zinc.<\/strong><\/p>\n\n\n\n<p>Seafood is a terrific supplement to any heart-healthy diet, while shellfish does not deliver as many cardiac advantages as salmon and sardines.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"meat_and_poultry_serve_up_protein_and_zinc\"><\/span>Meat and Poultry Serve Up Protein and Zinc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><em>Beef and chicken are not only high in protein, but they also contain a significant amount of zinc.&nbsp;<\/em><\/p>\n\n\n\n<p><strong>Choose lean meats like 90 percent lean beef and boneless chicken breasts for the most nutritious cuts.<\/strong><\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"mushrooms_and_kale_low-calorie_sources_of_zinc\"><\/span>Mushrooms and Kale: Low-Calorie Sources of Zinc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><em>Did you know that zinc may be found in plants like mushrooms, spinach, broccoli, kale, and garlic?&nbsp;<\/em><\/p>\n\n\n\n<p><strong>Zinc is found in 0.36 milligrams per cup of sliced raw mushrooms. In 1 cooked cup of kale, you&#8217;ll get around the same amount (0.3 mg).<\/strong><\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Kale also contains vitamins A, K, B6, and C, as well as calcium, potassium, copper, and manganese.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"legumes_a_vegetarian-friendly_source_of_zinc\"><\/span>Legumes: A Vegetarian-Friendly Source of Zinc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Zinc is found in legumes such as chickpeas, lentils, and beans.<\/p>\n\n\n\n<p>For more zinc and other health advantages, include foods like hummus, edamame, and black beans in your meals.<\/p>\n\n\n\n<p><strong>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).<\/strong><\/p>\n\n\n\n<p>Legumes are a low-fat, high-protein food that&#8217;s abundant in vitamins, minerals, and dietary fiber for a small amount of calories.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"nuts_and_seeds_make_it_easy_to_up_your_zinc_intake\"><\/span>Nuts and Seeds Make It Easy to Up Your Zinc Intake<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Next time you make a salad, toss in an ounce of <a href=\"https:\/\/healthwire.pk\/healthcare\/health-benefits-of-pumpkin-seeds\/\">pumpkin<\/a><a href=\"https:\/\/healthwire.pk\/healthcare\/health-benefits-of-pumpkin-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <\/a><a href=\"https:\/\/healthwire.pk\/healthcare\/health-benefits-of-pumpkin-seeds\/\">seeds<\/a> or pine nuts, for added crunch. They&#8217;ll supply 2.17 mg zinc (an excellent source) and 1.8 mg (a reputable source), respectively.<\/p>\n\n\n\n<p>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).&nbsp;<\/p>\n\n\n\n<p><strong>1 oz of dry-roasted cashews contains 1.6 mg of zinc.<\/strong><\/p>\n\n\n\n<p>Have you ever tried chia seeds? These little creatures are also a good source of the mineral, with 1 oz providing 1.3 mg.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"whole_grains_have_key_vitamins_and_minerals_like_zinc\"><\/span>Whole Grains Have Key Vitamins and Minerals Like Zinc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Whole grains provide numerous health advantages.&nbsp;<\/p>\n\n\n\n<p><em>1 cup of raw oats contains 2.95 mg of zinc, whereas the same amount of cooked brown rice contains 1.38 mg.<\/em><\/p>\n\n\n\n<p><strong>&nbsp;Both are high in fiber, vitamins, minerals, and \u2014 you guessed it \u2014 zinc.<\/strong><\/p>\n\n\n\n<p>&nbsp;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.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"milk_and_dairy_foods_help_you_meet_your_calcium_and_zinc_goals\"><\/span>Milk and Dairy Foods Help You Meet Your Calcium and Zinc Goals<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Milk and yogurt are pleasant and nutritious sources of zinc in addition to being high in calcium.&nbsp;<\/strong><\/p>\n\n\n\n<p>One cup of non-fat milk or low-fat milk has 1.1 mg and 1.05 mg of the mineral, respectively.&nbsp;<\/p>\n\n\n\n<p>Meanwhile, with 2.38 mg and 2.2 mg, respectively, 1 cup of nonfat yogurt or low-fat plain yogurt is an excellent source.<\/p>\n\n\n\n<p>You already know the number of <a href=\"https:\/\/healthwire.pk\/healthcare\/health-benefits-of-milk\/\" target=\"_blank\" rel=\"noreferrer noopener\">benefits milk has for your health<\/a>. 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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"should_you_take_a_zinc_supplement\"><\/span>Should You Take a Zinc Supplement?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you have a zinc deficiency, you may consult with a <a href=\"https:\/\/healthwire.pk\/doctors\/lahore\/general-physician\" target=\"_blank\" rel=\"noreferrer noopener\">general physician<\/a> about your symptoms.&nbsp;<\/p>\n\n\n\n<p>Although, you may often receive all you need from the natural food sources listed above.<\/p>\n\n\n\n<p>You can take supplements for zinc deficiency as well. Supplementing with zinc is frequently advised for:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shorten the duration of colds or boost immunity during the cold season<\/li>\n\n\n\n<li>Improve symptoms of diarrhea<\/li>\n<\/ul>\n\n\n\n<p><strong>Putting it all Together!!!<\/strong><\/p>\n\n\n\n<p>Zinc is very important for our bodies to function, but in the vast majority of cases, zinc deficiency isn\u2019t a chronic issue. It\u2019s very treatable just by tweaking your diet and perhaps using a short-term supplement.<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>If you want to consult a doctor, book an appointment via <strong>Healthwire.pk<\/strong> or call (042) 32500989.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zinc receives less attention than other minerals such as calcium and magnesium, despite the fact&hellip;<\/p>\n","protected":false},"author":15,"featured_media":5267,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[],"class_list":["post-5266","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zinc Deficiency - Foods to Boost Zinc in Your Body - Healthwire<\/title>\n<meta name=\"description\" content=\"A zinc deficiency is something to be concerned about because it does many life-sustaining functions. 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