Zinc
deficiency is one epidemic that people are mostly unaware of. As per
the data shared by World Health Organization, around 31% of the world
population is suffering from zinc deficiency. The problem is also ranked
5th in the leading factors that cause several diseases. It is also a
primary reason why underdeveloped nations suffer from high mortality
rate as zinc deficiency is associated with child pneumonia and diarrhea.
C.S.C, D.C.H, M.B.B.S
General Physician, Chengannur
•
32 years experience
Every person, young or old, needs to have a regular intake of zinc for a
healthy life, which it is known as an essential nutrient. It is also
present in every cell, tissue, bone and fluid in the human body; zinc is
especially prevalent in male semen and prostate glands.
Common Symptoms Of Zinc Deficiency
Unfortunately, millions of people suffering from zinc deficiency are
unaware of their condition. However, looking out for certain key
indicators can help in identifying the problem before it becomes severe.
Here are the common symptoms of zinc deficiency that everyone must look
out for:
- Poor Neurological Function - Zinc is an absolute
necessity for neuropsychologic performance and growth. Low levels of
zinc lead to attention disorders in infants, which may persist till the
adulthood. But, it doesn’t mean you will start pumping your kids with an
overdose of zinc. It has been found that zinc is absorbed best with
other nutrients and especially when taken with whole foods.
- Weak Immunity - Your immune function works best
when it has an adequate amount of zinc. It is vital for the growth of
T-Cell and differentiating white blood cells to keep diseases at bay.
Zinc is also necessary for the structural component of the hormone
receptors. They contribute exponentially to have a healthy and balanced
immune function.
- Diarrhea & Leaky Gut - Impaired immunity
causes zinc deficiency diarrhea, which can become a persistent health
problem. Every year diarrhea affects nearly 2 million children
worldwide, and most of them are suspected to have a zinc deficiency and bacterial infection. Leaky gut, also called intestinal permeability can lead to a slew of health problems like skin allergies, thyroid problems, and nutrient malabsorption.
Zinc Rich Foods You Must Include In Your Diet
If you are experiencing any of the symptoms shared above, then you might
be suffering from the zinc deficiency. To improve the level of zinc in
your body, you can either take all natural zinc supplements. But,
supplements usually contain several forms of zinc like zinc sulfate,
zinc acetate and more.
Thus, it is better to include the below-shared foods in your diet, which contain a high amount of zinc:
- Pumpkin seeds –1/2 cup: 8.4 mg
- Grass-fed Beef – 4 oz: 5.2 mg
- Lamb – 4 oz: 5.2 mg
- Cashews – 1/2 cup: 3.8 mg
- Chickpeas (Garbanzo beans) – 1 cup cooked: 2.5 mg
- Mushrooms – 1 cup cooked: 1.9 mg
- Chicken – 4 oz: 1.6 mg
- Kefir or Yogurt – 1 cup: 1.4 mg
- Spinach – 1 cup cooked: 1.4 mg
- Cocoa powder – 1 Tbsp: 0.4 mg