Zinc deficiency – What it can do to your body and 5 foods to help fulfil zinc requirements



New Delhi: Every nutrient in the human body is responsible for a particular function. Along with their function, they work alongside and assist other nutrients with their operations. Both excess and deficiency of these nutrients can lead to adverse health implications on the human body. Zinc (Zn) is one such nutrient that is present in the human body in traces. It necessary for important functions such as cell production wound healing, and immune functions.

Zinc deficiency – Effects and diagnosis

The human body neither produces zinc, not does it store any. The amount required by the body needs to be compensated through diet and supplements. Although zinc deficiency is rare, it still needs to be addressed due to its harmful effects on the human body. Zinc deficiency can be diagnosed through hair analysis, blood or urine test. Common effects of zinc deficiency may include:
  • Diarrhoea
  • Loss of appetite
  • Abrupt weight loss
  • Slowed wound healing process
  • Fatigue
Zinc-rich foods
Here are some foods that you must include in your diet to fulfil your zinc requirements:
  1. Legumes: Beans, lentils, and chickpeas fall under the category of legumes. They can be an excellent source of zinc and other nutrients. Due to the presence of phytate, it is recommended to consume them after soaking, boiling, heating, or sprouting them.
  2. Dairy: Products such as milk and cheese are a good source of zinc. Furthermore, it contains other vital nutrients such as protein, calcium, and vitamin D that can help keep the body healthy.
  3. Nuts: Several nuts including peanuts, walnuts, and almonds are extremely healthy food choices. They are easy to inculcate in diet and offer the human body essential nutrients such as healthy fats, zinc, protein, and fibre.
  4. Eggs: Often referred to as a superfood, eggs are a good source of protein, zinc, healthy fats, and other essential nutrients. You can add it to your diet by eating it in different ways such as scrambled, poached, or boiled.
  5. Dark chocolate: Who does not love chocolates? The preference for this delicious food increased tenfold after knowing the health benefits of chocolates. Dark chocolate is a good source of zinc. However, chocolate must be consumed in moderate amounts as it also contains a significant amount of sugar in it
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.


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