She Strengthens

The Importance of Zinc: Uncovering the Hidden Risks of Deficiency

Zinc is an essential mineral that plays a vital role in our overall health, from immune function to metabolism and beyond. While most Americans get enough zinc from their diet, certain individuals are at higher risk of deficiency, which can lead to a range of health concerns.

Recognizing the Symptoms of Zinc Deficiency

If your body is lacking in zinc, you may experience a variety of symptoms, including:

• Loss of appetite
• Weakened immune function
• Weight loss
• Hair loss
• Diarrhea
• Slow healing wounds
• Impotence in men
• Brain fog
• Impaired sense of taste

Keep in mind that these symptoms can also be indicative of other health issues, so it’s essential to consult with your doctor to rule out any underlying conditions.

Who’s at Risk of Zinc Deficiency?

Certain individuals are more likely to experience zinc deficiency, including:

• Those with gastrointestinal disorders, such as inflammatory bowel disease or Crohn’s disease
• People with diabetes, sickle cell disease, or chronic liver or renal disease
• Vegetarians, who may struggle to get enough zinc from plant-based sources
• Pregnant or breastfeeding women, who have higher zinc needs
• Excessive drinkers, as ethanol can decrease zinc absorption

Boosting Zinc Intake: Food and Supplements

Eating foods rich in zinc is the best way to prevent deficiency. Top zinc sources include:

• Oysters
• Beef chuck roast
• Crab
• Lobster
• Pork chop
• Chicken
• Pumpkin seeds
• Cashews
• Chickpeas
• Low-fat milk
• Peas

Vegetarians and vegans may need to consume up to 50% more zinc than the standard recommended amount. Soaking dried grains and beans before cooking can increase zinc absorption, while leavened grain sources like bread can also help.

Oral zinc supplements can be helpful under the guidance of a doctor, but high levels of zinc can cause toxicity. It’s essential to diagnose zinc deficiency through blood, urine, or hair tests to determine the best course of action.

When to See a Doctor

If you’re experiencing symptoms that may be related to zinc deficiency, consult with your doctor. They can help determine the underlying cause and recommend the best way to address it. Don’t hesitate to seek medical attention if you’re concerned about your zinc levels.