Ensuring you have enough zinc in your diet may be a good idea with winter fast approaching. Zinc is an essential mineral involved in many complex processes and enzymatic reactions in the body. It is also important for the immune system, skin health, digestion, male health and reproduction, children’s health, thyroid and brain function.
Most people will get enough zinc through a healthy and varied diet that contains whole grains, meat, nuts and seeds. However, certain life stages and those on medications can be increasingly prone to zinc deficiency.
Those at risk of zinc deficiency are:
·      Vegetarians
·      The elderly
·      Children
·      Male adolescents
Â
Diseases and medications that can increase the risk of zinc deficiency or may be linked to it are:
·      Inflammatory bowel diseases
·      Reflux medication like proton pump inhibitors
·      Long-term dietary restrictions
·      SIBO and leaky gut
·      Diabetes mellitus
·      Obesity
·      Low bone mineral density
·      Hypogonadism
·      Growth failure
Deficiencies like zinc have many signs and symptoms associated with it. Your body may give you some hints that it is low in zinc. You may want to look out for one or more of the following signs and symptoms of zinc deficiency:
·      Poor wound healing
·      Recurrent infections
·      Loss of taste and smell
·      Hair loss
·      Skin changes
·      Diarrhoea
·      Eye problems
·      White spots on fingernails
·      Lethargy
·      Reproductive challenges in men
·      Poor attention span in children
·      Loss of appetite
·      Slow growth and development in children
·      Learning disabilities in children
Â
Certain foods can help increase your levels if you feel you are low in zinc. Incorporating the foods below regularly into your diet may help to improve your levels.
Foods high in zinc are:
·      Seafood
·      Pumpkin seeds
·      Sunflower seeds
·      Whole grains
·      Red meat
·      Oats
·      Cheese
·      Dairy
However, you may require a supplement if low zinc levels are associated with gut absorption issues. It is best to get advice from a practitioner before taking zinc supplementation. Of course, not all supplements are equal and taking high doses of zinc long-term may inhibit the absorption of other minerals depending on the form of the supplement.
Comments