Zinc is an essential mineral which is responsible for restoring the activity of more than 100 enzymes in the body. There is about 2-3 grams of zinc in an average human body. Zinc supports the immune system of our body and aids in the faster healing of wounds. Zinc also helps in the production of white blood cells, which supports the immune system to fight against harmful bacteria and viruses. This mineral is used in the production of alkaline and collagen, which are required for the proper bone formation. Zinc regulates the blood sugar level in the body and maintains the level of good cholesterol in the body. Zinc also helps liver to flush out toxins from the body.
Causes of Zinc Deficiency
Common signs of Zinc Deficiency
People associated with the following conditions are at greater risk of zinc deficiency.
Side effects of Zinc Deficiency
Good Sources of Zinc
- Lack of zinc in the body may lead to a weak immune system. Zinc is required by the body for the production of T cells, which helps the immune system to combat against bacteria, virus, and cancer cells.
- A deficiency of zinc in children can cause mental disorders such as Dyslexia and Retardation. Zinc supports the brain in controlling the emotional and addictive behaviour patterns such as obsessions and addictions.
- Some people with zinc deficiency have a poor sense of taste and smell.
- Low levels of zinc in the females can cause lack of ovulation and late onset of menstruation.
- Lack of zinc increases the risk of coronary heart disease, diabetes, diarrhoea and eczema.
An average person should consume 9 milligrams of zinc daily. To overcome the deficiency of zinc it is advised to consume a diet, which is high in zinc content. Eating a zinc rich diet promotes the overall growth and prevents complications such as depressed immunity, skin disorders
, diarrhoea, and loss of appetite. Following are some great sources of zinc along with their content:
- Spinach - 0.8mg/per 100gm
- Cashews - 5.6mg/per 100gm
- Beans - 1.5 mg/per 100gm
- Mushrooms - 0.9 mg/per 100gm
- Cocoa powder - 6.8 mg/per 100gm
- Yogurt - 1.4 mg/per 100gm