Zinc – How to Tell If You Have A Deficiency
Proper growth of the body, intracellular
metabolism and the creation of DNA are just some of the processes for
which zinc is essential, so it's no wonder that a zinc deficiency can
cause impaired functioning of the body's entire system. This mineral
deficiency is more common in people over the age of 60 and in people
whose diets are vegan or vegetarian. What these two groups have in
common is the fact that they consume a diet rich in legumes and grains
that do not contain enough zinc. In fact, the foods they consume have
ingredients that prevent zinc from being absorbed by the body.
So, how do you know if you have a zinc
deficiency? Regular medical tests don’t always show if there is a
deficiency in this mineral, but there are some signs that may indicate a
lack of it in the body. The good news is that you can increase the
level of zinc in your body quite easily - you just need to know which
foods are rich in this mineral.
6 signs of zinc deficiency
1. Frequent infections and diseases
Zinc plays a central role in the proper functioning of the immune system
and prevention of infections. When you don't consume enough zinc, your
immune system may function poorly and won’t be able to ward off viral
and bacterial infections. Also, if you feel that you’ve been in a lot of
pain recently, you may not be consuming enough zinc.
2. Abnormal hair loss
It’s natural to lose a few hairs while brushing it, but if you notice
that the amount of hair left behind on your brush has increased
significantly, it could be due to a lack of zinc. It's worth noting that
only a significant zinc deficiency can cause huge hair loss and
breakage, but you should keep an eye on the problem nevertheless.
3. Chronic diseases
Neurological disorders, autoimmune diseases, and diabetes are just some
of the diseases researchers have found to be related to a zinc
deficiency. This deficiency causes increased oxidation processes in the
body, leading to inflammation, cell death, and an increased risk of
chronic disease. A balanced diet that includes foods with high
concentrations of zinc can delay the formation of chronic diseases.
4. Decline in hearing
Researchers have found that people with hearing loss might also have a
zinc deficiency. The researchers believe that this is due to
inflammation and decreased pressure in the inner ear as a result of zinc
deficiency. If you feel that your hearing is not what it used to be,
you body may be lacking zinc.
zinc
5. Decrease in growth rate
Children with a zinc deficiency may experience a decrease in growth
rate. Due to the role of zinc in the normal development of cells and
body growth, a lack of it causes problems with physical growth, meaning
that children who do not consume enough of this essential mineral are
shorter than average for their age. If you notice a low growth rate in
your children, incorporate zinc-rich foods in their diet. If there is no
change in their growth rate, it's recommended that you take them to get
their zinc levels tested.
6. The taste of the food has changed 
Other senses besides the sense of hearing that may be damaged due to
zinc deficiency are sense of taste and sense of smell. If you feel that
foods have a different taste suddenly, this may be indicative of a zinc
deficiency. This is especially true for people over the age of 60, as
zinc deficiency is more common in this age group, and other factors,
such as increased drug use, may exacerbate the ability to taste and
smell.
So how can you consume more zinc?
The good news is that zinc deficiency can be easily corrected by adding
foods rich in this mineral to your daily diet. It's important to eat
these foods every day since the body doesn’t store zinc and only daily
consumption will result in constant adequate zinc levels in the body.
Women should consume about 8 mg of zinc a day, men about 11 mg daily,
and people with different diseases or significant zinc deficiency will
need larger amounts depending on their health.
People who are vegan or vegetarian should sometimes consume twice as
much as the recommended daily amount, as their bodies absorb zinc less
efficiently and some vegetables can even interfere with zinc absorption
in the body. If you feel that you’ve been sicker lately or have some of
the symptoms mentioned above, you should prepare zinc-rich dishes so
that you can enjoy healthier hair, get sick less, and getting back the
taste for life, literally. However, be careful not to consume too much
zinc, as in excess it can cause headaches, nausea, and anemia.
8 Recommended zinc-rich foods
* The amounts of zinc given are per serving size of 100 grams.
1. Beef
Beef is full of flavor and nutritional benefits, which include, apart
from a high zinc content (7 mg per serving), large amounts of protein
and vitamin B12. Despite these benefits, it's recommended not to overeat
meat because it also contains large amounts of fat. It's best to eat
beef once or twice a week and to incorporate other zinc-rich foods into
your diet the rest of the week.
2. Toasted wheat germ
A dose of toasted wheat germ will provide you with 16.7 mg of zinc and
enrich your daily diet. You can eat wheat germ in its natural form,
without toasting, and enjoy its nutritional benefits, which include
aiding in digestion and delaying the narrowing of central blood vessels
in the body.
3. Pumpkin seeds
Pumpkin seeds are known as a great healthy snack for after a meal, but
you can also add them to salads or shakes to increase your daily zinc
intake. A dose of pumpkin seeds contains about 10.3 milligrams of zinc
and serves as a healthy, tasty and balanced snack.
4. Red beans
Red beans are low in calories but rich in zinc, about 2.79 mg per
serving, and can be eaten when cooked and seasoned as a standalone meal
or as a side to a variety of foods.
5. Mushrooms
Mushrooms are low in calories, contain 7.66 mg of zinc, and many
vitamins and minerals. In addition, its high antioxidant content is
similar to that of carrots or tomatoes, and selenium chlorine, which is a
mineral not usually found in plant sources, can also be obtained from
their eating them.
6. Egg yolks
For those who’ve given up this part of the egg, you should put it back
on the menu. Egg whites are not as rich in zinc as yolks, so you should
eat the egg in its entirety if you want to increase your intake of this
essential mineral. A serving of egg contains 4.93 g of zinc in addition
to vitamins A, E, D and K.
7. Cocoa and chocolate
Cocoa and chocolate products will delight anyone who has a sweet tooth,
and if you eat them moderately they will do wonders for your body. A
serving of chocolate (dark chocolate is preferred) contains 9.6 mg of
zinc so you can refill your zinc levels with a smile.
8. Turkey breast
Roasted turkey breast is tasty, rich in protein and zinc and low in
calories when compared to other types of meat, such as beef. A dose of
turkey breast will supply your body with about 3.09 milligrams of zinc.