Zinc Deficiency: Zinc is one of the essential nutrients to keep the body healthy. Zinc also plays a critical role in improving the immunity of your body. Zinc is also necessary for good heart health, apart from maintaining your skin and hair and controlling Blood Sugar Levels. Zinc also plays an important role in healing wounds and creating DNA. Our body does not make Zinc by itself, but you can make up for zinc deficiency to a great extent by including certain Zinc-rich foods in your diet. Let’s have a look what symptoms may appear in your body when it is deficient of Zinc and what can you do to make up for it.
Symptoms of Zinc Deficiency:
1- Weight Loss.
2- Loss of Taste and Smell.
3- Impact on Mental Health.
4- Increased weakness and fatigue.
5- Hair loss.
6- Delayed healing of wounds.
7- Frequent Diarrhea.
8- Loss of appetite.
Natural Sources of Zinc:
1. Egg Yolks: Egg Yolks are rich in Zinc. Although many people do not like having egg yolks, it is said to be a rich source of Zinc, along with other minerals like Calcium, Iron, Phosphorus, Vitamin B12, Thiamine, Vitamin B6, Folate and Pantothenic Acid.
2. Peanuts: Peanuts are also a natural source of Zinc. Peanuts also contain minerals like Iron, Potassium, Folic Acid, Vitamin E, Magnesium and Fiber.
3. Sesame Seeds: You could also consume sesame seeds to take care of Zinc deficiency. Sesame contains elements like Zinc, Protein, Calcium, Carbohydrates and Vitamin B Complex. It also contains a good amount of Folic Acid.
4. Garlic: Garlic is also rich in Zinc. If you too suffer from Zinc deficiency, it is recommended to have one clove of Garlic everyday, as it may provide nutrients like Vitamins A, B and C, Iodine, Iron, Potassium, Calcium and Magnesium to your body.
5. Mushrooms: People suffering from Zinc deficiency should include Mushrooms in their diet. Mushrooms are also said to be rich in Calcium, Potassium, Phosphorus and many other essential proteins.
6. Watermelon Seeds: Watermelon seeds have a number of health benefits. It is rich in Zinc, Potassium and Copper. Consuming Watermelon seeds helps strengthen immunity and maintain blood sugar level. You need to wash and dry Watermelon seeds and include them in your diet when they are in season.
7. Cashew Nuts: Consumption of dry-fruits can have a lot of health benefits. Cashews are rich in Zinc, Copper, Vitamin K, Vitamin A and Folates. Cashews are also a great source of mono and polyunsaturated fatty acids. Apart from keeping the heart healthy and making good fat, Cashew Nuts also help in controlling your blood pressure.
8. Yogurt: Yogurt is said to be great for the stomach. It contains good bacteria, which boosts immunity and strengthens digestion. Yogurt also contains a good amount of zinc, and that is why you should regularly consume it to fulfil your zinc deficiency.
9. Legumes: A sufficient amount of zinc is found in legumes. This is why, it is recommended to include beans and other legumes in your diet. Legumes are a good source of zinc. They are low in fat and calories, and are also rich in protein and fiber.
10. Chickpeas: Chickpeas are also a good source of Zinc and this is why you should definitely include white chickpeas in your diet. They are also rich in fiber, antioxidants and other nutrients. To fulfil body’s Zinc deficiency, you can consume chickpeas by boiling them and adding them to salads or curries. Apart from this, pulses like Gram and Masoor are also good sources of Zinc.
Disclaimer: ABP News does not confirm the methods, procedures, and claims mentioned in this article. Take these only as suggestions. Before following any such treatment/medication/diet, kindly consult a doctor.
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