Zinc

Zinc deficiency is linked to a compromised immune system, for example, frequent head colds. If someone has blurry vision, this can be a result of zinc deficiency. Weight loss can be a result, because zinc deficiency can lead to appetite changes. Unexplained hair loss is a common symptom of zinc deficiency.

Zinc deficiency is defined either as insufficient zinc to meet the needs of the body or as a serum zinc level below the normal range. However, there are several reasons that can be the underlying cause of zinc deficiency: Not having enough zinc through one’s diet, losing excess amounts of zinc from the body, such as poor dietary absorption, or through chronic health conditions.

People use zinc supplementation to help treat colds and challenges presented to the immune system. The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men. Research on oral zinc for specific conditions shows that we need somewhere between 2 milligrams and 13 milligrams of zinc daily, depending on our age. Infants need the least and breastfeeding teenagers need the most.

The type of zinc that’s best for supplementation is highly dependent on the condition that you are wanting to support. The most common forms of zinc that you’ll find used in supplements include Zinc gluconate, Zinc aspartate, and Zinc citrate.

Meat is an excellent source of zinc. Shellfish are healthy, low-calorie sources of zinc. Oysters contain particularly high amounts, with 6 medium oysters providing 32 mg of Zinc. Legumes like chickpeas, lentils, and beans all contain substantial amounts of zinc. Seeds are a healthy addition to your diet and can help increase your zinc intake, for example, pumpkin seeds. Eating nuts such as pine nuts, peanuts, cashews, and almonds can boost your intake of zinc.