What Is Zinc?

Zinc is a chemical element with the symbol Zn and atomic number 30. It is a metal that is essential for human health and is present in trace amounts in the human body. Zinc is found in a variety of foods, including seafood, meat, dairy products, and whole grains, and it is also available in supplement form. It is involved in many important functions in the body, including immune system function, wound healing, taste and smell, and the synthesis of proteins and DNA. Zinc deficiency can lead to a variety of health problems, including impaired immune function, delayed wound healing, and loss of taste and smell. Inadequate zinc intake can also affect the growth and development of children.

Below, discover everything you need to know about zinc, its range of health benefits and how often you should take zinc supplements.

What Foods Are High In Zinc?

There are many foods that are high in zinc, including:

1. Oysters: Oysters are one of the best sources of zinc, with a single serving containing more than the recommended daily intake.
2. Beef and lamb: These meats are good sources of zinc, especially when consumed as cuts that include the bone, such as ribeye or sirloin.
3. Pumpkin seeds: Pumpkin seeds are a good plant-based source of zinc and can be eaten as a snack or added to salads, cereals, and baked goods.
4. Chickpeas: Chickpeas, also known as garbanzo beans, are high in zinc and can be eaten as a snack, added to salads and soups, or ground into flour to make hummus or falafel.
5. Dark chocolate: Dark chocolate is a good source of zinc, with a single ounce containing about 1/3 of the recommended daily intake.
6. Cashews: Cashews are a good source of zinc and can be eaten as a snack or added to dishes such as stir-fries and salads.
7. Quinoa: Quinoa is a high-protein grain that is also a good source of zinc. It can be eaten as a side dish, added to salads, or used as a substitute for rice in dishes such as stir-fries.
8. Spinach: Spinach is a leafy green vegetable that is high in zinc and can be eaten raw in salads or cooked in dishes such as soups and stir-fries.

It’s important to note that the bioavailability of zinc from plant-based sources is generally lower than from animal sources. This means that the body may not be able to absorb as much zinc from plant-based sources as from animal sources. However, a varied diet that includes both plant-based and animal-based sources of zinc can help ensure adequate intake of this important nutrient.

Signs and Symptoms Of Zinc Deficiency –

Zinc deficiency can lead to a variety of health problems. Some common signs and symptoms of zinc deficiency include:

1. Growth delays: Zinc is essential for growth and development, and zinc deficiency can cause delayed growth in children.
2. Skin problems: Zinc deficiency can cause dry, flaky skin, acne, and rashes.
3. Weak immune system: Zinc is important for immune system function, and deficiency can lead to a higher risk of infections.
4. Poor wound healing: Zinc plays a role in the healing process, and deficiency can lead to slower wound healing.
5. Loss of taste and smell: Zinc is involved in the sense of taste and smell, and deficiency can lead to a loss of these senses.
6. Diarrhea: Zinc deficiency can cause diarrhea, which can lead to further loss of zinc from the body.
7. Hair loss: Zinc deficiency can cause hair loss and thinning of the hair.
8. Impotence: Zinc deficiency has been linked to impotence in men.

It’s important to note that these symptoms can also be caused by other factors, and it is important to speak with a healthcare provider for a proper diagnosis and treatment.

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