Zinc Food Sources and Deficiency Symptoms
Essential Mineral for a Healthy Immune System and Wound Healing
May 14, 2009
Zinc is a trace mineral essential for good health and it plays a part in many important bodily functions, such as ensuring an effectively functioning immune system and promoting the healing of wounds. Zinc is not stored in any particular part of the body, so it is important to get it from food sources on a daily basis.
Zinc Food Sources
Zinc occurs naturally in many foods in varying amounts. Good sources of zinc include shellfish (especially oysters), fish, red meat, poultry, beans, peas, whole grains, nuts, seeds, eggs and dairy products. Some foods are also fortified with zinc, such as breakfast cereals. Zinc is also available as a supplement, and often occurs in cold remedies available to buy over the counter. It may be desirable to take a zinc supplement when fighting a cold, when a wound is healing, or when there is a risk of deficiency.
It is not just the amount of zinc in particular foods that is important to consider, but also the bioavailability of this important mineral. That is, the extent to which zinc is absorbed by the body. For example, although zinc is present in large amounts in legumes and grains, these foods also contain phytates (phytates are a stored form of phosphorous) which bind to zinc and hinder its absorption in the intestines. Zinc is absorbed more easily from animal sources.
Preparing foods in certain ways may help to increase the bioavailability of zinc. For example, soaking grains and beans before cooking, and the leavening process used to make breads helps to break down phytates.
Zinc Deficiency Symptoms
Zinc is found throughout the body and has several important roles. Among others, it is required for enzyme activity, protein and DNA synthesis, cell division, metabolism, normal growth, regulating blood sugar levels, wound healing, a healthy immune system, reproduction and healthy skin.
Zinc deficiency symptoms include a weakened immune system and increased susceptibility to infection, skin disorders, problems with taste, loss of appetite, hair and weight loss, extensive healing time for wounds, diarrhoea, mental fatigue, abnormally slow growth and delayed sexual maturity.
Zinc deficiency can be caused by a lack of zinc in the diet, poor absorption of zinc from zinc-containing foods in the diet, or an excessive loss of zinc from the body. People who may be at increased risk of a zinc deficiency include those with digestive disturbances, vegetarians, pregnant and lactating women, people with sickle cell disease and alcoholics.
An adequate supply of zinc can be obtained from a healthy balanced diet. It is preferable to meet zinc requirements from natural food sources, but if necessary zinc may be obtained from fortified foods or taken as a supplement.
Iron and calcium are two other important minerals required for good health. To learn more, read How to Prevent Symptoms of Iron Deficiency and How can Vegans Avoid a Calcium Deficiency?
Resources:
- Food Standards Agency. “Zinc.” (Accessed May 14th, 2009)
- Office of Dietary Supplements. “Dietary Supplement Fact Sheet: Zinc.” (Accessed May 14th, 2009)
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