How to Solve Signs Of Zinc Deficiency
Zinc is a crucial mineral for the body. You may not be aware of how much you need it until your body develops problems with function at the cellular level.
Here are signs that indicate you might have zinc deficiency:
You get sick more often
If you get often sick with flu and colds, you might have a zinc deficiency. Zinc helps your immune system fight viruses and bacteria, creating necessary cells, lymphocytes and proteins. Severe zinc deficiency depresses the immune function, impair neutrophil functions and macrophage.
You’re losing hair
If you notice too much hair on your brush, you might be having zinc deficiency. Zinc is an important mineral that influences the hair follicle. When you suffer from zinc deficiency, the cells will weaken your scalp, causing your hair to break or fall out. Zinc deficiency also causes hair loss.
Your appetite decreases
If you notice your appetite decreasing or that your food doesn’t taste as good as it used to, you might have zinc deficiency. Zinc actually affects your body’s senses and therefore cause a decrease in appetite. Zinc also affects your stomach acid production and lack of zinc can reduce your appetite and make your intestines more sensitive.
You can’t sleep at night
Zinc deficiency can also keep you up at night and worsen your sleep quality.
Your wounds heal very slowly
When you suffer from zinc deficiency, your wounds and cuts will take forever to heal. Zinc plays a key role in regulating the wound healing process, from membrane repair, coagulation, immune defense etc. If you have a zinc deficiency, your skin won’t be able to start the repair process and therefore, your wounds will be susceptible or further damage and bacteria.
Add more zinc in your diet by eating more red meat, oysters, pumpkin seeds, chicken, pork, whole grains, nuts and beans.
Add red meat to your weekly diet
Red meat is high in zinc and will help you quickly overcome a zinc deficiency. Red meats include beef and pork. Try having a hamburger or steak for dinner 1 or 2 nights a week, or having pork chops at a restaurant. Or, cut up ground beef and have a serving with a pasta dish.
Eat chicken at least once a day
Chicken is also high in zinc, and in many ways is a more versatile food than red meat. If you prefer meaty meals, pick up a rotisserie roast chicken from the supermarket for dinner, or make a chicken sandwich with lettuce and tomatoes for lunch. Chicken can also be served fried and breaded, or in chicken noodle soup.
Incorporate shellfish into your regular diet
Oysters, crab, and shrimp, in particular, are good dietary sources of zinc. Try adding 2-4 servings of shellfish per week to your regular diet to boost your zinc levels without having to compromise too much on calories.
Breakfast on fortified cereal in the morning
Fortified cereal has had a variety of vitamins and minerals added to it, including zinc. Making a fortified cereal a part of your morning meal will ensure that you get plenty of zinc in your diet.
Eat baked beans 3 or 4 times a week
Baked beans are rich in zinc and can help you recover from a deficiency. Baked beans can be purchased at a local grocery store and make a great side dish for popular summertime dinners like hot dogs and hamburgers. They’re also commonly served as a side with barbequed or grilled meats.
Have yogurt or plain instant oatmeal for breakfast
Both of these breakfast foods are fortified with zinc, making them a great zinc-rich breakfast option for vegans and vegetarians. You can find both instant oatmeal and varieties of yogurt at your local supermarket.
Snack on a handful of cashews
Some nuts including pine nuts, peanuts, Brazil nuts, and almonds, are great sources of zinc. None are better than cashews, though. Grab a handful of cashews as a snack, add them to your salad, or put them on top of your stir-fry to get some extra dietary zinc.
Drink a glass of milk every day
Milk is fortified with zinc, and drinking milk daily can help you recover from a zinc deficiency. Milk is available in the dairy section of your local grocery store.