Benefits of zinc in your diet

ZINC is an essential mineral with numerous health benefits, including for immune support. The mineral plays a crucial role in maintaining a healthy immune system by helping to produce and activate T-cells, which fight infections, and it also aids in tissue repair and helps wounds heal faster.

Nutritionist Keisha Black said zinc is also involved in the production of proteins and DNA, which are essential for growth and development.

“Zinc can reduce inflammation and promote skin healing, making it helpful in managing conditions like acne and eczema,” she said. “It also supports brain function and may enhance memory and learning.”

For women, Black said zinc helps regulate the menstrual cycles, and helps maintain healthy testosterone levels in men.

How do you ensure that you get zinc in your diet?

Black said you can include zinc-rich foods such as meat, seafood and dairy.

Meat: Beef, pork, and lamb are excellent sources.

Seafood: Oysters are especially high in zinc, but crab and lobster also contain significant amounts.

Dairy: Milk, cheese, and yoghurt contain moderate levels of zinc.

Legumes: Chickpeas, lentils, and beans are good plant-based sources.

Seeds and nuts: Pumpkin seeds, sesame seeds, and cashews are rich in zinc.

Whole grains: Quinoa, oats, and brown rice provide zinc, although the presence of phytates can reduce absorption.

Eggs: A versatile and easily accessible source of zinc.

Fortified foods: Some breakfast cereals and other foods are fortified with zinc.

“A balanced diet that includes a variety of these foods can help you meet your daily zinc needs,” Black said.

She said a zinc deficiency can lead to a range of health issues because of its vital role in many bodily functions. These include weakened immune system, delayed wound healing, stunted growth in children, and hair loss.

“Zinc is necessary for cell growth and repair, and low levels can contribute to hair thinning or shedding,” she said. “Zinc deficiency can cause dry, rough skin, rashes, and conditions like acne or eczema to worsen. Low levels of zinc may also affect cognitive function, leading to difficulties with concentration, memory, or mood. It has also been linked to depression in some cases. Zinc deficiency has also been associated with more frequent and severe episodes of diarrhoea, particularly in children.”

She said addressing zinc deficiency through diet or supplements can help alleviate these symptoms and improve overall health.