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Monday, March 27, 2023

How Much Zinc Do You Need?

If you’re not getting enough zinc in your diet, it can have big impacts on your health and limits what you can do every day. Find out how to get more of it!

Zinc is an important mineral that we need for a variety of reasons. If you are not getting enough zinc in your day, you will limit what you can do because this metal is essential to a number of metabolic and neurological processes. What’s more, higher doses of zinc help protect the body from oxidative damage caused by free radicals.

Signs of Zinc Deficiency

Here are the 6 main reasons for zinc deficiency:

  1. Growth and development

Growth and development

Zinc promotes growth and development in infants and children, so a lack of zinc can hinder growth in utero and through childhood. This will most likely result in stunted growth.

  1. Immunity


Zinc is important for optimal immune function, which means that if there’s a deficiency of this mineral, the body will become more susceptible to infection and illness. This can cause everything from colds to serious life-threatening illnesses like tuberculosis or HIV/AIDS. 

If you or someone you care about has a compromised immune system due to Zinc Deficiency, it is important to seek treatment right away before the symptoms get worse or spread without proper treatment.

3. Loss of taste or smell

Loss of taste or smell

Zinc is important for the sense of taste and smell. It is also necessary for normal growth, development and cell regeneration of the nasal mucosa. If someone does not get enough zinc, they may develop a loss of smell or taste, possibly contributing to learning difficulties.

Zinc deficiency has been shown to cause changes in one’s sense of taste and smell; this can include an inability to detect the smell of gas leaks or rotten food causing many health problems.

4. Poor appetite, weight loss or poor digestion

Poor appetite, weight loss or poor digestion

The digestive system is heavily dependent on zinc, and people who are deficient are more likely to have problems digesting food. This can lead to a reduced appetite and changes in the body’s metabolism. 

If you or someone you care about lacks zinc, it can result in weight loss. The changes caused by zinc deficiency can also affect the way the body breaks down fat for energy, which means that if you’re deficient in this mineral, your metabolism will not be as efficient as normal; as a result, your body may be more likely to store fat rather than burn it off.

5. Depressed mood

Depressed mood

Decreased zinc contributes to depression. In fact, research shows that the level of this mineral in the body is a better predictor of depression than serotonin levels. This can lead to mood problems, including an inability to deal with stress and anger management issues.

6. Delayed wound healing

Delayed wound healing

When someone doesn’t have enough zinc, it can delay the healing of wounds. Therefore, a person who is deficient in this mineral may have a harder time recovering from injuries.

How Much Zinc Do You Need?

How Much Zinc Do You Need

The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men. The recommended daily allowance is 15 mg for women and 20 mg for men.

Zinc Deficiency Can Affect Your Health, So Don’t Ignore the Symptoms!

Zinc deficiency is common in developing countries, but the issue can also affect vitamins in developed countries. Some of the most effective ways to keep zinc levels at optimal levels include eating more meats and seafood and chewing some seeds. These methods will help you get enough zinc without gaining unnecessary extra calories.

The best food sources of zinc include:

  • Shellfish and fish, such as oysters and crab. These are great foods that can help you get enough zinc. 
  • Beef, lamb, and liver. These will also be excellent sources of zinc.
  • Seeds, soybeans and whole grains. Seeds like pumpkin and sunflower seeds are great options for getting enough zinc.

In Conclusion

Zinc deficiency can affect your health in many different ways, so consult with a professional if you are deficient in this mineral or if you suspect that someone you love may be lacking this essential vitamin.

Also, please read the article below to learn which iron-rich foods are great against fighting diseases:

11 Super Foods High in Iron to Fight Against Diseases

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