Zinc Deficiency Symptoms

Signs that you lack zinc.

A mineral that is needed for many things like cell division, immune function, wound healing, and more is zinc. You can get it from a lot of foods and you can also get it from drinking supplements.

It is easy to get enough zinc from a diet with meats and seafood. They have good amounts of zinc. Plant foods like beans, nuts, and seeds also have a decent amount of zinc including protein.

The body needs zinc for child growth, healthy skin, immune health, wound healing, and reduced inflammation. There is possibility that your body will lack zinc and there will be signs. Your body will tell you if it doesn’t have enough zinc.

Zinc Deficiency Symptoms

You must look out for these signs:

• Delayed or stunted growth
• Irritability
• Slow wound healing
• Rough and dry skin
• Diarrhea
• Nausea
• Appetite loss

To get the right amount of zinc daily, you must eat these foods:

1. Oysters (the food with the most zinc as it has 74.1 milligrams in a 3-ounce serving)
2. Crab (3 ounces serving of cooked Alaskan king crab has 6.48 milligrams)
3. Red meat, especially beef (a 3-ounce serving of a beef chuck roast has 8.44 milligrams)
4. Pork (4 ounces of pork chops contains 2 milligrams)
5. Lobster (a 3-ounce serving of cooked lobster has 6.18 milligrams)
6. Chickpeas and Other Legumes (100 grams of chickpeas has 1.5 milligrams while a half cup of kidney beans has 0.9 milligrams)
7. Cashews and Other Nuts (50 grams of cashews has 3 milligrams)
8. Oats (a half-cup of oats has 1.5 milligrams)
9. Hemp Seeds and Other Seeds (3 tablespoons have 3 milligrams)
10. Tofu (a 4-ounce serving has 1.8 milligrams)

Those who are at risk for zinc deficiency are people who have alcohol use disorder, digestive disorder, have sickle cell disease, pregnant women, women who are breastfeeding, and people who are vegan or vegetarian.