Symptoms of zinc deficiency, plus diet tips on how to stop hair loss and skin infections, improve wound healing

Best diet sources of zinc: If you prefer plant-based options, then add beans, chickpeas, lentils, and seeds like hemp or pumpkin seeds to your daily diet (Image: Canva)

Tired of slathering moisturiser on your dry, flaky skin in winter, but without any visible difference? Do you get sick with infections so often that you've started dreading visiting doctors and hospitals? You could be low on zinc, a vital mineral that plays a crucial role in ensuring your body continues functioning perfectly. Here's what you need to know to keep your zinc levels in check and your health in top shape.

Recognising zinc deficiency: Nutrients like vitamins, magnesium, and calcium often steal the spotlight in our nutritional discussions. Yet, within this array of essential elements, there's one that often goes unnoticed or, to put it mildly, receives less attention—the underrated zinc. Thus, it’s no surprise that we often fall short of ensuring our daily diet has sufficient supply of zinc to the body.

Zinc deficiency manifests in various ways, often presenting as skin changes resembling eczema, which remain unresponsive to typical treatments like moisturisers or steroid creams. This may be accompanied by hair loss, increased susceptibility to infections, delayed wound healing, and gastrointestinal issues like prolonged diarrhea. Addressing these symptoms promptly is important to prevent further complications.

Understanding the causes: Several factors contribute to zinc deficiency. Poor dietary intake is the primary cause, especially if you are a vegetarian or a vegan. Additionally, certain health conditions such as Crohn's disease or celiac disease can hinder zinc absorption, leading to deficiency.

Understanding these underlying causes can help in both prevention and treatment strategies.

Here are a few remedies to add zinc to your diet:

Shelling out for health: Delight your taste buds with oysters, crab, or lobster, as they offer an exceptional source of zinc. Multiple studies recommend these seafood options for a substantial zinc boost.

Meat-ing your zinc needs: Eating meat is not just a flavourful choice but also a reliable provider of zinc. Red meat is the primary source of zinc.

Legumes for luminous health: If you prefer plant-based options, then add beans, chickpeas, lentils, and seeds like hemp or pumpkin seeds to your daily diet. These legumes are valuable zinc sources.

Nuts about zinc: Including nuts in your diet can help improve your body's zinc levels. Cashews, almonds, and pine nuts offer zinc and other essential nutrients.

Dairy delights: Milk, cheese, and yoghurt make it to the zinc-rich foods list. These have substantial zinc content that contributes to your daily intake of this essential mineral. Including these dairy products into your meals not only improves taste but also effortlessly enhances your zinc intake, ensuring a balanced diet.