5 signs that you may have ZINC DEFICIENCY
Zinc is an essential mineral that’s very important for a healthy immune system it also helps with skin health, fertility and much more. Here are 5 signs to look out for which may be a tell tale sign that you have a Zinc deficiency.
Wounds take ages to Heal!
Zinc is actually essential for all of our tissues, especially our skin. If you find that your skin often heals slowly after you have a cut, or if you suffer from acne or other skin conditions it might be a good idea to increase your Zinc intake.
You’re always getting colds!
Zinc is also essential for the healthy growth and function of the cells in charge of our immune system. These are the cells that fight viruses and bacteria, and help us stay strong and healthy.
Zinc also supports our immunity by inhibiting the growth of viruses, which makes it extremly useful in the prevention of the common cold.
You have a poor appetite!
Are you aware that our taste buds are responsible for passing the messages to the brain that allows us to enjoy our food and feel more motivated to eat? These taste buds depend on Zinc to grow. A deficiency in Zinc can impair these senses and affect our appetite. This is especially important in children and the elderly who are at a hgher risk of Zinc deficiency.
Your Hair is thinning or dropping out!
Hair follicles are the second fastest growing cells in the human body and actually depend upon Zinc. A deficiency can cause your hair to thin and also causes excessive shedding. Zinc is also essential in maintaining healthy levels of thyroid hormones, and its deficiency is associated with hypothyroidism, which is a condition which can result in the loss of hair, weight gain and fatigue.
You have fertility issues!
Increasing the intake of Zinc can benefit fertility for both woman and men. Zinc helps to balance testosterone levels and in men improves sperm production. For woman, Zinc can help the maturation of healthy eggs, as well as balance hormone levels. During pregnancy Zinc supports embryo and foetal development.
So which Foods are a good source of Zinc?
We should all be able to get most of our recommended daily Zinc allowance from the foods we eat.
The current recommended dietary allowance (RDA) for Zinc is 8 milligrams (mg) a day for women and 11 mg a day for men.
Whole grains and dairy products are a good sources of zinc. As children need Zinc many ready-to-eat breakfast cereals are fortified with zinc. Oysters, red meat, and poultry are excellent sources of zinc. Baked beans, chickpeas, and nuts (such as cashews and almonds) also contain zinc
However, eating a healthy balanced diet that includes zinc-rich foods should satisfy everyone’s needs.
Here are 10 of the best foods that are high zinc :-
Meat – Red meat and poultry are an excellent source of Zinc
Shellfish – Shellfish is a healthy, low-calorie sources of Zinc
Legumes – Legumes like chickpeas, lentils and beans all contain substantial amounts of Zinc
Seeds – such as pumpkin or sunflower seeds can bed added to your diet
Nuts – such as cashews and almonds
Dairy – full fat milk, cheese and yoghurt are best but in moderation…
Whole Grains – in breakfast cereals
Vegetable’s – Potatoes are a good source of Zinc, as is Kale
Making sure you have a balanced diet rich in many of the above will maintain your levels of Zinc. However if after reading these ‘5 signs you have a Zinc deficiency’ article you have spotted some of the signs and you want to boost your intake you can specifically buy Zinc as a dietary supplement in tablet form from your local health food stores or pharmacy.
What happens if I take too much zinc?
However be careful as taking high doses of Zinc does reduce the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones.