Everything about zinc, Your body needs a variety of vitamins and minerals to function optimally. One of these essential minerals is zinc, which is found in small amounts in food. Zn deficiency can lead to many problems in the body.
Zn = zinc
The body uses Zn in several vital processes. It plays a vital role in the immune system, wound healing, protein and DNA synthesis, and many bodily functions.
This article will discuss this mineral’s role in the body, the symptoms and causes of zinc deficiency, and foods containing this mineral. Finally, we will introduce you to the treatment methods, diagnose this substance’s deficiency, and recommend preventing this complication.
Tips on Zinc Deficiency:
Although the body does not need a lot of this substance, you may be deficient. If this mineral is not provided to the body, you may experience symptoms of deficiency of this substance.
According to the National Institutes of Health, the complication of deficiency of this mineral is not very common. However, people with low diets are more likely to develop Zn deficiency. Doctors often prescribe supplements for people with a deficiency.
What is the role of zinc in the body?
This mineral improves cells’ function and helps almost 100 enzymes in the body perform their functions properly. Enzymes are molecules that cause a chemical reaction to take place in the body.
Zinc is involved in many bodily functions:
Growth: This mineral improves the growth of the body. For this reason, it is an essential ingredient for pregnant women and the growth of children.
Immune system function: Our body uses this substance to make immune system cells called T lymphocytes.
Enzyme function: Zinc plays a crucial role in stimulating the body’s chemical reactions. For example, it helps the body use folic acid to make new proteins and DNA.
Eye health: Deficiency of this mineral canlead to eye diseases such as the destruction of the yellow spot inside the eye (macular degeneration).
Wound healing: Zn helps improve the skin and mucous membranes’ health, helping wounds heal faster.
Symptoms of zinc deficiency:
- Weak immune system and recurrent colds or various infections
- Decreased appetite
- Growth less than expected
- Sleep disorder
- Poor immune system function
- Severe zinc deficiency can lead to even more dangerous symptoms such as the following:
- Late sexual maturity
- Eye and skin damage
- Pimples and acne
- hair loss
- Slowing down the healing process of wounds
- Unreasonable weight loss
- Impotence and less testosterone production in the body (hypogonadism) in men and boys
Foods containing zinc:
According to a published article, many people worldwide suffer from Zn deficiency due to insufficient zinc consumption. Zn deficiency has three main reasons:
- Inadequate consumption of Zn in the diet
- Loss of large amounts of Zn for various reasons, such as low absorption in the body
- Chronic diseases
If you have one of the following chronic conditions, you may experience zinc deficiency:
- Celiac disease
- Chronic diarrhea
- Chronic kidney disease
- Chronic liver disease
- Crohn’s disease (inflammatory bowel disease)
- Pancreatic diseases
- Sickle cell disease
- Intestinal colitis (ulcerative colitis)
- Association of zinc deficiency with vegetarianism (vegetarianism)
Association of zinc deficiency with vegetarianism (vegetarianism):
Zn levels are usually lower in the body of vegetarians. This is because the body breaks down the Zn in meat better. Vegetarians eat more legumes, soy, beans, nuts, and whole grains. These foods are healthy and beneficial, but they impair the body’s ability to absorb zinc because they contain phytates. These foods attach to Zn , so the body cannot absorb Zn . (16 Medicinal Plants That You Can Grow At Home)
Relationship between zinc deficiency and age:
Older people are at risk for Zn deficiency by not eating or not having access to various foods. Taking certain medications, including diuretics such as chlorthalidone or hydrochlorothiazide, can also increase Zn release in the body. There is also a rare medical disorder called acrodermatitis anthropopathy, which affects the body’s ability to absorb zinc.
Foods containing zinc:
Zn is not stored in the body, which means that it is necessary to provide the necessary zinc through food to prevent this mineral’s deficiency. You can increase your intake of Zn-containing foods to reduce your risk of zinc deficiency. Foods containing Zn are as follows;
Spinach is a plant source of zinc. Eating a salad containing spinach is an easy way to get more Zn in your diet.
There are different types of fungi. Fungi of any kind are rich in Zn. In addition to zinc, mushrooms contain various vitamins and minerals. Every 100 grams of mushrooms contains 7.66 mg of Zn.
Sesame is rich in Zn. But since you can not eat a lot of it in one meal, you can sprinkle it on different foods to benefit from its nutrients.
In addition to Zn, sesame contains large amounts of monounsaturated and polyunsaturated fatty acids, helping burn body fat.
Peas have many health benefits: Including cancer prevention, providing energy to the body, slowing down the aging process, and regulating blood sugar levels.
One hundred grams of peas contain 1.24 mg of Zn. You can add this useful nutrient to salads or soups and thus benefit from the nutrients contained in it.
- Turkey meat
Turkey meat is high in Zn yet low in fat and calories. (Take All The Bad Smell Of Turkey With Salt)
In addition to Zn, turkey meat is high in protein and a good source of vitamins B1, A, B12, and minerals such as selenium, magnesium, copper, iron, potassium, and amino acids.
- Egg yolks:
Egg yolk is another food that is useful to compensate for Zn deficiency. Egg yolk contains all the vitamins found in eggs.
Other foods containing zinc include:
- Grilled beef
- breakfast cereal
Other foods containing Zn include low-fat yogurt, pumpkin seeds, almonds, and cheddar cheese. You can add these foods to your diet. By consuming various foods such as lean meats, fruits, vegetables, and dairy products, you can get your body’s Zn needs through your daily diet.
Zinc deficiency diagnosis:
Blood tests or urine tests do not show a definite result of Zn deficiency because there is very little Zn in the body’s cells.
To diagnose Zn deficiency, your doctor will review your medical history and ask you questions about your diet. If you eat fewer calories or do not eat various foods, you are more likely to develop Zn deficiency.
Treatment of zinc deficiency:
You can use supplements to treat Zn deficiency. Supplements contain varying amounts of pure Zn and are classified as “zinc gluconate,” “zinc sulfate,” or “zinc acetate.” You can get supplements from a pharmacy.
The supplement label should contain information about the amount of pure zinc in it. Zn is also a common ingredient in sore throat pills, as it helps treat colds.
Tips for preventing zinc deficiency:
There are several ways to make the most of the amount of Zn you get from your daily diet. For example, you can soak beans in water before cooking. This helps reduce the amount of phytate in it, thereby facilitating absorbing Zn in the body.