Beyond supporting skin, hair and nail health, zinc remains one of the most important nutrients for overall body function. It actively contributes to wound healing, proper growth and development, hormone production and protein synthesis.
As the human body cannot make zinc naturally, individuals must depend on dietary sources to meet their daily needs.
Several warning signs may point to zinc deficiency. These include poor appetite, unintended weight loss, digestive problems such as diarrhoea, delayed wound healing, hair thinning or loss, and gradual vision issues if the deficiency persists over time.
For vegetarians, several plant-based options provide zinc. These include pumpkin and sesame seeds, chickpeas, lentils, beans, cashews, almonds, tofu, whole grains, dairy products, mushrooms and spinach. Seeds and legumes, in particular, make valuable additions to daily meals.
To enhance zinc absorption, pair plant-based zinc foods with vitamin C-rich items.
Soaking, sprouting or fermenting beans and grains helps reduce phytates that block absorption. Including protein in zinc-rich meals also improves uptake. However, zinc should not be taken alongside high-dose iron or calcium supplements, as they compete for absorption.
Daily zinc requirements vary by age and life stage. Most adult men need about 11 mg per day, while adult women require around 8 mg.
During pregnancy and breastfeeding, the requirement increases slightly because zinc plays a key role in growth and development.
According to the National Library of Medicine, consuming too much zinc can cause diarrhoea, abdominal cramps and vomiting within three to ten hours. While symptoms often subside quickly, long-term excess intake may lead to copper or iron deficiency and anaemia.
People with kidney or liver disease, those taking multivitamins, individuals on certain medications, and pregnant or breastfeeding women should consult a doctor before using zinc supplements.
Prolonged high-dose intake may cause nausea, anaemia, copper deficiency or weakened immunity.
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