Zinc is a vital trace mineral responsible for various bodily functions, including immune system support, cell growth, and wound healing. It’s second only to iron in concentration in the body and is necessary for the senses of smell and taste. Unfortunately, zinc deficiency is common, affecting about 31% of the global population. Factors like diabetes, alcoholism, aging, and vegetarianism can increase the risk of deficiency.
Symptoms of zinc deficiency include growth retardation, hair loss, delayed sexual maturation, impaired wound healing, and white spots on nails. The recommended daily intake varies by age and gender, with adult females needing 8 mg and males 11 mg per day. Pregnant and lactating women require more.
Zinc is found in shellfish, beef, nuts, and legumes. However, zinc absorption is better from animal sources compared to plant-based foods due to compounds that inhibit absorption.
