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Zinc is an essential mineral in your body that contributes to key bodily functions. Zinc plays a significant role in immune function, reproduction, wound healing, thyroid function, and sense of taste and smell.
Your body requires a tiny amount of zinc - 11 mg for adult males and 9 mg for adult females. But you can still be zinc deficient.
Zinc deficiency can be inherited or it may be due to a zinc-deficient diet. Dietary modifications are the common and effective treatment option for zinc deficiency.
But it’s possible to develop zinc deficiency even when eating zinc-containing foods. This happens because of gut problems thatinterfere with zinc absorption. In such a case, the treatment will focus onimproving gut health.
Studies show that zinc deficiency affects different organ systems, including gastrointestinal, epidermal, immune, reproductive, and nervous systems.
Zinc deficiency can affect these organs in the following ways:
When the deficiency is mild, you may not experience any noticeable difference in your body functions. However, as the deficiency gets severe, your body can’t produce new healthy cells. The symptoms of zinc deficiency vary with age.Reports show that zinc deficiency causes diarrhea in infants and children. The symptoms of zinc deficiency in older children include:
Zinc deficiency in adults can result in the following symptoms:
The following are the common risk factors behind developing zinc deficiency:
When a pregnant mother is low in zinc, her baby is more likely to have zinc deficiency. Zinc is essential for fetal growth and development.
If the mother’s diet lacks this mineral, the baby might not receive enough through the placenta. This can result in low birth weight or developmental issues in newborns.
Reports show that people with digestive disorders likeCrohn’s disease,Celiac disease, orIrritable bowel syndrome often struggle with absorbing nutrients.
Inflammation or damage in the gut lining reduces the absorption of nutrients from the food, including zinc. This can lead to a deficiency, even if someone is consuming enough zinc in their diet.
A2023 study shows that vegans are at a higher risk for zinc deficiency because most plant-based foods are low in zinc. A strict vegan diet doesn’t provide as much zinc as your body requires.
Also, foods like beans, nuts, and whole grains contain zinc, they also have compounds like phytates that bind to zinc andblock its absorption. This makes it harder for vegans to meet their zinc needs without careful meal planning or supplementation.
Related Link: Dietitian-backed Vegan Meal Plan
Certain medications can affect how your body handles zinc.Studies show that diuretics, commonly used to treat high blood pressure can increase zinc loss from the body.
Medications like antacids and proton pump inhibitors reduce stomach acid. Since stomach acid is necessary for zinc absorption, long-term use of these medications can contribute to zinc deficiency over time.
When you are diagnosed with zinc deficiency, the treatment option will depend on the severity of the deficiency. If there are only mild symptoms, your doctor will suggest dietary changes to improve zinc intake.
However, when the deficiency is severe, zinc supplements are prescribed. Here are the treatment options to increase zinc levels in the body:
Zinc supplements are the most straightforward way to improve zinc deficiency. You can get zinc supplements specifically or multivitamin supplements containing zinc for zinc deficiency.
These supplements come in the form of pills or capsules. The recommended dosage should be followed when taking supplements, as overdosing can lead to side effects.
Here are some foods to eat for zinc deficiency and meet yourdaily recommended dosage:
Oysters are one of the richest sources of zinc, providing enough zinc in just a small serving. Reports show that 100 grams of oyster — around 3 average-sized oysters — provides39 mg of zinc, which is even higher than your daily zinc requirements.
In addition to zinc, oysters are packed with protein and omega-3 fatty acids, which promote heart health and help reduce inflammation in the body.
Various types of meat, such as beef, chicken, and lamb, are excellent sources of zinc. For example, reports show that only 100 grams — 3.5 ounces — of beef contain4.8 mg of zinc, which is around half of your daily zinc requirements.
In addition to helping against zinc deficiency, meat also provides high-quality protein, which supports muscle growth and tissue repair. Additionally, meat is rich in iron and B vitamins, which play a role in maintaining energy levels and promoting red blood cell production.
Seeds such as pumpkin, sunflower, and hemp seeds are perfect zinc sources for vegetarians and vegans. According to the reports, 100 g — about ⅔ cup — of pumpkin seeds provides you with7.6 mg of zinc.
Apart from zinc, seeds are alsorich in magnesium which helps regulate muscle and nerve function.
Related Link: Dietitian-backed Vegetarian Meal Plan
Nuts like cashews, almonds, and walnuts contain a decent amount of zinc. For example, 100 g of cashews — about ¾ cup — offer around6 mg of zinc. Nuts also offer healthy fats that are beneficial for brain health.
Aside from these, nuts are also high in antioxidants and vitamin E which help protect cells from damage and support a healthy immune system.
Dairy products like milk, cheese, and yogurt are good sources of zinc, especially for those who don’t eat meat. Reports show that 100 g — ¾ cup grated or 5 to 6 slices — of cheese provides3.6 mg of zinc.
They also provide calcium which is essential for strong bones and teeth. Additionally, dairy products are rich in vitamin D and probiotics - both of which support immune function and gut health.
See Also: Shocking Signs of Vitamin D Deficiency - Tips to Get This Right!
When making a diet plan, you must should limit some foods in addition to incorporating zinc rich foods. These foods are either very low in nutrients or interfere with zinc absorption.
Foods to avoid with zinc deficiency are:
Since poor gut health is one of the common causes of zinc malabsorption and deficiency, experts recommend improving gut health. One way to improve gut health and functioning is the intake of dietary fiber. Studies show that fiber supports the digestive system, improves the health of the gut lining, and lowers the risk of gut infections.
So, can you take fiber and zinc together?
Fiber rich foods are high in phytate, a compound that binds with zinc andprevents its absorption in the blood. This is why a high dietary fiber intake is often associated with the risk of zinc deficiency.
However, this doesn’t mean you should completely avoid fiber intake. Fiber is necessary not only for gut health but also for supporting manyother body functions. You can manage to consume both fiber and zinc by pairing zinc with vitamin C, whichimproves zinc absorption.
See Also: The Crucial Need for Fiber in Our Diets!
You can also avoid consuming both at the same time to prevent their interaction.Fiber powder can help you in this by allowing you to consume fiber conveniently at any time of day.
Superfood powders can help with zinc deficiency. Consuming superfood powders is an easy way to get essential nutrients, especially if you have dietary restrictions.
Some powders may contain zinc but the amount varies depending on the ingredients. It's important to check the label for zinc content and ensure you're getting enough from other sources too.
While whole foods are important, incorporating superfood powders can enhance overall nutrition and effectively support zinc levels.
See Also: Are Superfood Green Powders Safe?
Yes, zinc deficiency can contribute to anemia. Zinc is essential for the proper function of enzymes that are involved in producing red blood cells.
When zinc levels are low, it can affect the body's ability toabsorb and utilize iron, another critical nutrient for red blood cell formation. This can lead to a type of anemia called iron deficiency anemia.
Symptoms of anemiainclude fatigue, weakness, and pale skin. It's important to maintain adequate zinc levels through a balanced diet to support overall health and prevent anemia.
See Also: Can Anemia Cause Weight Problems?
Zinc deficiency is a rare condition that causes hair loss, immune dysfunction, and gastrointestinal problems. The most common causes for developing zinc deficiency are the lack of zinc-containing foods in the diet and problems with zinc absorption.
Management of zinc deficiency primarily includes dietary changes, such as eating zinc-rich foods. At the same time, it is also important to avoid foods that can worsen zinc deficiency.
If the dietary changes don’t improve deficiency symptoms, we recommend you consult a specialist for a detailed evaluation of your condition.
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