The human body requires a balanced amount of vitamins and minerals to function properly. One of the most important nutrients is zinc, which is considered an essential trace mineral. Since our bodies cannot produce or store zinc naturally, our daily supply depends entirely on our diet. Zinc plays a central role in cell division, DNA formation, quick healing of wounds, protein synthesis and above all in keeping the immune system strong. When there is a deficiency of this important element in the body, the body starts giving many such clear signals which people often ignore considering it normal. Main symptoms of zinc deficiency in the body: Never ignore these signs. Due to zinc deficiency, many types of problems start appearing in different parts of the body. According to health experts, if you are continuously feeling any of these symptoms, then it can be a direct sign of zinc deficiency: Falling sick frequently and weak immunity: If you get cold, cough or sore throat as soon as the weather changes and it takes a long time to recover, it means that your immunity has weakened. Zinc activates T-cells, which fight foreign viruses and bacteria. Sudden rapid hair fall: Zinc is very important for keeping the hair roots strong and for scalp tissue repair. As the zinc level in the body falls, the hair becomes increasingly thin and starts breaking. Delayed healing of wound or injury: If a small cut or scratch on the skin is not healing for several days, then it is a sign of severe zinc deficiency. Zinc helps in rejuvenating skin cells and producing collagen. Decreased sense of taste and smell: Zinc regulates the enzymes that keep the sensory nerves of our tongue and nose active. Due to its deficiency, the taste of food starts becoming dull and there is a huge decline in appetite. Skin related problems and acne: Sudden appearance of acne, rashes, dryness on the skin or white streaks on the nails also indicate zinc imbalance in the body. Best Vegetarian Foods to Overcome Zinc Deficiency Fast People who follow a completely vegetarian lifestyle can easily overcome zinc deficiency by adding these superfoods to their daily diet: Pumpkin Seeds: Pumpkin seeds are one of the richest natural sources of zinc. By eating one to two spoons of roasted pumpkin seeds daily, a large part of the body's zinc requirement is easily fulfilled. Gram, kidney beans and lentils: Boiled chickpeas, black gram, kidney beans, moong and lentils are rich in protein and fiber as well as zinc. Eating them in the form of sprouts or salad is even more beneficial. Nuts (cashews, almonds and walnuts): Cashews are an excellent source of zinc. Consuming a handful of dry fruits every morning for breakfast provides instant energy and essential minerals to the body. Whole grains (daliya, ragi and oats): To reduce phytates in grains like whole wheat, oats and quinoa, they should be soaked or cooked to improve zinc absorption. Dairy products (milk, curd and cheese): Milk and thick curd contain bioavailable zinc, which is quickly and easily absorbed by the body. Non-vegetarian option: The body gets high quality zinc from these foods. The human body absorbs the zinc present in non-vegetarian foods very quickly. If you eat non-veg, then these things are best for you: Eggs: A good amount of zinc is present in the yellow part (yolk) of the egg. Including one or two boiled eggs in breakfast daily provides vitamin B12 and protein along with zinc. Chicken and Lean Meat: Chicken breast and mutton contain high amounts of zinc, which helps in muscle repair and immune boosting. Seafood (especially oysters and shrimp): Oysters are considered to be the biggest natural powerhouse of zinc in the world. Apart from this, sea foods like tuna, salmon and crab also provide rich supply of zinc. Keep these precautions in mind for better absorption of zinc. It is not enough to just include zinc in your diet, but it is also important to ensure that the body is able to absorb it properly. Tannins present in tea and coffee interfere with zinc absorption, so do not consume caffeinated beverages immediately after eating. Apart from this, soak beans and pulses in water for a few hours before cooking, which breaks down the phytic acid present in them and increases the absorption of zinc. If you plan to take zinc supplements or pills, always consult a doctor or dietitian. Consuming more zinc than required can reduce copper levels in the body and cause nausea or stomach pain. Getting nutrients from natural food is always the safest and most sustainable option.
