Zinc is an essential mineral that plays many important roles in our health. It is critical for the thyroid to work properly, aids in wound healing, mental health, male health, healthy skin, vision, immune function and supports blood clotting. Over a hundred different enzymes depend on Zinc to work in the body.
What should we look for to see if we are getting enough in our diet?
Here are some signs that you may not be getting enough zinc:
Unhealthy skin, such as rashes popping up often, dry and rough skin
Hair loss
Loss of appetite
Depression
Abdominal pain
You heal slowly
Low energy
Slow growth
ADD/ADHD
You are irritable
Frequent diarrhea
Nausea
Prostate problems
Hormone imbalances
Loss of smell
Loss of taste
Inflammation
Fertility issues
You cannot store zinc in the body so you need to get enough every day. People with digestive issues, older adults and vegetarians are more prone to be zinc deficient.
High zinc foods include:
Seafood like shrimp, lobster, oysters, mussels and crab
Beef
Chicken
Pork
Lamb
Pumpkin seeds
Coca
Nuts like cashews and almonds
Kidney/black Beans
Chick Peas
Lentils
Fish
Eggs
Kale
Peas
Asparagus
Cheese
Yogurt
If you eat a healthy diet you should get enough zinc, at least 20mg is needed for both men and women. You should not exceed 40mg a day, unless you are using high dose therapy for a specific issue. Too much zinc can affect the levels of copper and iron. Choose the more absorbable forms zinc citrate or gluconate, not oxide, which is poorly absorbed. If you are struggling with your health, are older, a vegetarian or immune compromised, you may want to add a zinc supplement. I always suggest you add it in over the cold and flu season just to be sure you are getting enough.
We use blood and hair testing to determine the levels of Zinc in the body and I often see it is deficient. Get yours tested if you are unsure.
