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08-Feb-23 Team Medicover wellness

Zinc Deficiency Causes and Symptoms

Zinc is an essential trace mineral that is very important for the immune system, wound healing, cell growth and hormone regulation. Despite its importance, many people are unaware when their body isnâ€™t getting enough. Zinc deficiency can cause several health problems, especially when it goes unrecognised or untreated.

This article will help you understand the signs of zinc deficiency, what causes it, the risks involved and how you can treat it. By being informed, you can take better care of your health and manage any zinc-related concerns effectively.

What is Zinc and Why Is It Important?

Zinc is a vital nutrient that the body needs in small amounts, yet it supports over 300 enzymatic functions. It plays a key role in immune defence, helps heal wounds, maintains skin health, supports reproductive health and influences taste and smell. Since the body doesnâ€™t store zinc, you need a steady intake from your diet or supplements. A lack of zinc can impact physical growth, increase your chances of infections and delay healing.

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Symptoms of Zinc Deficiency

Having low levels of zinc in your body can lead to various health problems, and these issues can vary based on how severe the deficiency is and how long it lasts.. Some of the most common signs include:

Frequent infections or slow-healing wounds
Loss of appetite
Hair thinning or hair loss
Skin rashes, dryness or acne-like breakouts
Impaired sense of taste or smell
Diarrhoea or digestive issues
Delayed growth in children
Mood changes, irritability or trouble concentrating.
White spots or lines on fingernails

Causes of Zinc Deficiency

Zinc deficiency can occur due to several reasons like dietary, medical or lifestyle-related factors. Some common causes of zinc deficiency include:

Inadequate dietary intake, particularly in people with plant-based or unbalanced diets.
Poor absorption due to digestive disorders like Crohnâ€™s disease, ulcerative colitis or celiac disease.
Chronic illnesses like liver disease, kidney disease or diabetes that affect your zinc metabolism.
Excessive alcohol consumption interferes with zinc absorption and increases its loss.
Pregnancy and breastfeeding, which increase your body's zinc requirements.
Medications like diuretics and antacids can reduce your zinc levels over time.

Zinc Deficiency in Different Age Groups

Zinc Deficiency in Children

Children need zinc for healthy physical and mental development. A deficiency can lead to poor growth, delayed sexual maturation and reduced immune function. In developing countries, zinc deficiency is a leading cause of preventable childhood illness and mortality.

Zinc Deficiency in Women

Pregnant and breastfeeding women need higher levels of zinc to support fetal development and milk production. A deficiency during pregnancy can lead to complications like low birth weight, premature delivery and poor immunity in the baby.

Zinc Deficiency in the Elderly

As we age, zinc absorption becomes less efficient and older adults may eat less or have digestive issues that reduce zinc uptake. Zinc deficiency in seniors can cause decreased immunity, poor wound healing and cognitive decline.

Top Health Impact of Zinc Deficiency

Weakened Immune System
Zinc is important for the bodyâ€™s defense system. When you don't get enough zinc, you may get sick more often, take longer to heal from injuries and have a greater chance of catching infections.
Skin Issues and Rashes
Low zinc levels can cause dry, scaly or inflamed skin, especially around the mouth, eyes and genitals. It may also worsen conditions like eczema and acne.
Hair Loss
Zinc is important for hair follicle health and a deficiency may cause noticeable thinning or patchy hair loss.
Delayed Wound Healing
Zinc helps your body repair itself and manage inflammation. Without enough zinc, cuts, burns and other wounds may take longer to heal.
Loss of Taste and Smell
A lack of zinc can affect your ability to taste and smell. This might make food less enjoyable and make it hard to notice odors.
Appetite Loss
Low levels of zinc can lead to a reduced desire to eat. This can especially affect children and older adults, contributing to poor nutrition.
Growth Delays in Children
Zinc is important for growth and development and its deficiency can cause slow growth, delayed maturity and challenges in learning in children.

How to Diagnose Zinc Deficiency

Zinc deficiency is often diagnosed based on symptoms, medical history and lab tests:

Blood tests to measure serum zinc levels, though these can sometimes be unreliable.
Assessment of symptoms like hair loss, delayed wound healing, poor immunity and skin rashes.
Medical history review to check for risk factors like digestive disorders, diet or medication use
Response to supplementation, where improvement in symptoms after zinc therapy may confirm the deficiency

Treatment for Zinc Deficiency

Treating zinc deficiency involves correcting the underlying cause and restoring adequate zinc levels through diet or supplementation:

Zinc-rich foods: Include items like meat, shellfish, dairy products, nuts, seeds, beans and whole grains in your meals. These foods help boost zinc levels.
Oral zinc supplements: Sometimes, it might be necessary to take zinc in the form of pills. These should be taken under a doctor's guidance to ensure safety and effectiveness.
Health conditions: If there are medical problems that make it hard for the body to absorb zinc or cause it to lose zinc quickly, those need to be addressed, too.
Dietary adjustments: If you donâ€™t eat meat or animal products, try to include more plant-based sources of zinc or consider fortified foods that have extra nutrients.
Limit Foods that Block Zinc Absorption: Some foods, especially unprepared grains and legumes, can make it harder for the body to absorb zinc. Limiting these can help improve zinc levels.

Who is at Risk for Zinc Deficiency

Several groups are more likely to develop zinc deficiency. These include:

Vegetarians and vegans, as plant-based foods have lower zinc absorption rates.
Pregnant and breastfeeding women.
People with digestive conditions like Crohnâ€™s disease, celiac disease or chronic diarrhoea.
People with chronic liver or kidney disease.
Those who are more Alcoholics.
Older adults with limited dietary intake.
People taking specific medicines like diuretics, PPIs or iron supplements.

How to Prevent Zinc Deficiency Through Diet?

Include zinc-rich foods regularly:
Add foods like red meat, poultry, shellfish (especially oysters), dairy, eggs, beans, nuts, seeds and whole grains to your daily meals.
Soak or sprout legumes and grains:
Soaking, sprouting, or fermenting reduces phytates, compounds in plant foods that block zinc absorption, making zinc more bioavailable.
Balance plant-based diets
Vegetarians and vegans should focus on zinc-dense plant foods like pumpkin seeds, chickpeas, cashews, quinoa and fortified cereals.
Avoid excessive iron or calcium supplements:
High doses of iron and calcium can interfere with zinc absorption. Take these supplements separately if needed.
Eat a variety of whole foods:
A balanced diet with diverse food groups improves overall nutrient intake and helps prevent deficiencies like low zinc.
Limit intake of processed or refined foods:
Highly processed foods are often low in zinc and can displace healthier, nutrient-rich options in your diet.

Top Zinc-Rich Foods by Category

Animal-Based Sources

Oysters: These are one of the best natural sources of zinc.
Lamb and pork: Both are also great choices for getting easily absorbed zinc.
Chicken: Dark meat like thighs and drumsticks is a good source of zinc.
Turkey: Look for ground turkey or darker cuts to boost your zinc intake.
Eggs: They contain a fair amount of zinc and are easy to include in meals.
Dairy products: Foods like milk, cheese and yogurt provide zinc that the body can easily use along with calcium benefits.

Seafood

Crab and lobster: These tasty shellfish are great sources of zinc and are low in calories, making them a healthy choice.
Sardines and anchovies: These small fish not only give you a boost of zinc but are also packed with omega-3 fatty acids, which are good for your heart.

Legumes

Chickpeas: Great for adding to salads, soups or roasting for a crunchy snack.
Lentils: A good source of zinc, especially when soaked or sprouted.
Kidney beans and black beans: These beans can help increase your zinc intake if you eat mostly plant-based foods.

Nuts and Seeds

Pumpkin seeds (pepitas): One of the best plant sources of zinc you'll find.
Cashews: A tasty and versatile nut that is also high in zinc.
Hemp seeds, flaxseeds and chia seeds: These provide moderate amounts of zinc, along with fiber and healthy fats.
Almonds and walnuts: While they offer smaller amounts of zinc, they still contribute to your overall intake.

Whole Grains

Quinoa: A gluten-free grain that's packed with protein and has a good amount of zinc.
Oats: Choose options like steel-cut or rolled oats for the best benefits.
Brown rice and whole wheat: These are healthier choices compared to white rice and white bread, as they provide more zinc and fiber.

Fortified Foods

Breakfast cereals (fortified): Many cereals are fortified, meaning they have added nutrients like zinc, especially those that promote health.
Plant-based milk alternatives (fortified): Options like almond or soy milk can also have added zinc; make sure to read the label to check.

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Conclusion

Zinc is a small but mighty mineral that plays a big role in keeping us healthy. can lead to various health problems, both physical and mental. The good thing is that you can prevent or fix this issue with some simple steps. By knowing its symptoms, improving your diet to include more zinc-rich foods and seeking help from a doctor if needed, you can improve your health and feel better overall.

Frequently Asked Questions

Common signs include frequent infections, slow wound healing, loss of taste or smell, hair thinning, skin rashes or poor appetite. A blood test confirms it.

Eat zinc-rich foods like meat, seafood, nuts, seeds and legumes. Supplements may be necessary if levels are extremely low, always under the guidance of a medical professional.

Yes, low zinc levels can affect brain function and mood and may contribute to anxiety or depression in some people.

With proper diet or supplements, mild deficiencies can improve within a few weeks. Severe cases may take 2â€“3 months or more.

It can lead to immune dysfunction, poor growth (in children), fertility issues, cognitive problems and worsening skin and hair health.