Which Foods Contain Zinc? What Happens When There Is a Deficiency?

Zinc is a mineral that helps many enzymes and proteins in our body perform their functions. It also contributes to strengthening the immune system, cell division and growth, wound healing, and DNA synthesis. In addition, zinc is important for the health of hair, skin, and nails.

Zinc also aids in the development of our sense of taste and smell. Therefore, people with zinc deficiency may experience a decrease in their ability to taste and smell.

Zinc plays a vital role in many essential processes such as immune function, cell regeneration, wound healing, and growth. Since the body cannot produce or store zinc, the daily requirement must be met through diet.

Daily Zinc Requirement:

• Adult men: 11 mg
• Adult women: 8 mg
• Pregnant and breastfeeding women: 11–12 mg

Zinc deficiency can occur due to inadequate nutrition, absorption disorders, or increased demand.

Risk Groups:

• Pregnant and breastfeeding women
• Vegetarians and vegans
• Individuals with intestinal diseases (Crohn’s disease, celiac disease)
• People with weakened immune systems

• Weakened Immune System: Frequent infections
• Skin Problems: Eczema, dry skin, and delayed wound healing
• Hair Loss: Excessive hair loss and thinning of hair
• Loss of Taste and Smell: Reduced sense of taste and smell
• Growth Retardation: Growth and developmental disorders in children
• Loss of Appetite and Fatigue

Excessive zinc intake may cause nausea, dizziness, and a weakened immune system. The recommended daily dose should not be exceeded.

Zinc deficiency can cause many problems in the body. Individuals with zinc deficiency often have weakened immune systems and become more prone to infections. In addition, wound healing may slow down.

Zinc deficiency also negatively affects skin, hair, and nail health. Issues such as dry skin, hair loss, and brittle nails may occur.

Moreover, people with zinc deficiency may experience a decrease in their sense of taste and smell, making it harder to enjoy the taste and aroma of foods.

Zinc deficiency can also lead to growth and developmental problems in children. In pregnant women, zinc deficiency increases the risk of low birth weight and premature birth.

• Oysters: The richest source of zinc.
• Seafood such as shrimp, salmon, and crab also contain zinc.

• Beef, lamb, and turkey are all rich in zinc.
• Chicken breast and liver also help support zinc intake.

• Pumpkin seeds, sesame seeds, sunflower seeds, and cashews are good sources of zinc.
• Almonds and walnuts are also nuts with high zinc content.

• Chickpeas, lentils, and beans contain zinc. However, the absorption of plant-based zinc is lower than that from animal sources.

• Milk, yogurt, and cheese are rich in zinc and have high bioavailability.

• Oats, brown rice, bulgur, and whole wheat bread contain zinc. However, phytates in these foods may reduce zinc absorption.

• Green leafy vegetables such as spinach, cabbage, and broccoli contain zinc.
• Fruits like avocado, banana, and pomegranate contain small amounts of zinc.