What is zinc deficiency and how can it be remedied?

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 [Article updated: May 2020] 

The body does not need large amounts of zinc, but it is possible that zinc deficiency is seen in some people.

This zinc deficiency usually manifests itself in symptoms which we will try to list below.

What is the role of zinc in the body?

Zinc performs many functions in the body.

It supports cellular function and enables hundreds of enzymes to perform their functions.

In particular, it plays other additional roles in the body, such as:

  • Stimulate immune function;
  • Help cells to divide;
  • Maintain the sense of smell and taste;
  • Promote healing.

Zinc also supports body growth and development.

Therefore, it is a particularly essential mineral for pregnant women as well as growing children.

The body does not store zinc, which means that it is important to get enough of it to avoid the risk of deficiency.

Symptoms of zinc deficiency

Generally the symptoms of zinc deficiency are closely related to the functions it performs in the body.

The most common symptoms are:

  • Loss of appetite;
  • Abnormally slower growth;
  • Poor functioning of the immune system.

Depending on its severity, zinc deficiency can cause more serious symptoms such as:

  • Delayed sexual maturity;
  • Diarrhea;
  • Eye and skin damage;
  • Lethargic state;
  • Taste sensations;
  • Hair loss;
  • Poor healing;
  • Unexplained weight loss.

Another symptom that affects men is low testosterone which can lead to impotence and hypogonadism in men.

What are the causes of zinc deficiency?

According to statistics, approximately 1.1 billion people in the world are estimated to be deficient in zinc [ 1 ]. < / p>

There are three main underlying causes of zinc deficiency:

  • Diet poor in zinc (insufficient intake);
  • Losing excessive amounts of zinc from the body (e.g. poor absorption);
  • Chronic diseases.

People with the following chronic conditions may be deficient in zinc:

  • Alcohol addiction;
  • Chronic liver disease;
  • Cancer;
  • Celiac disease;
  • Chronic diarrhea;
  • Chronic kidney disease;
  • Crohn's disease;
  • Diabetes;
  • Pancreatic disease;
  • Sickle cell disease;
  • Ulcerative colitis.

- zinc deficiency and vegetarianism

Because the body effectively breaks down the zinc in meats and the lack of this in their diet, vegetarians are more likely to have lower zinc levels.

Vegetarians tend to eat higher amounts of legumes, soybeans, beans, nuts and whole grain foods.

And while these are healthy food choices, that doesn't mean they can interfere with the body's ability to absorb zinc due to the presence of phytates.

These substances bind to zinc and prevent the body from absorbing it.

- zinc deficiency and the effect of age

For their part, the elderly are at risk of zinc deficiency because their food choices are restricted due to the use of drugs or treatments, if necessary.

On the other hand, some drugs can increase the body's release of zinc. This is the case with thiazide diuretics, such as chlorthalidone or hydrochlorothiazide.

Added to these causes is the existence of a rare medical condition called acrodermatitis enteropathica , which affects the body's ability to absorb zinc.

Diagnosis

Usually, your doctor may order a blood test or urine test to check your zinc levels.

However, the results of these tests will not be definitive because the presence of zinc in the cells of the body is limited to very small amounts.

Before diagnosing zinc deficiency, your doctor will review your complete health history.

He will also ask questions about your food intake since it is the number one cause of zinc deficiency.

If you don't consume enough calories per day or eat enough of a variety of foods, this could explain the deficiency you are suffering from.

Treatment of zinc deficiency

Zinc consumption can be naturally increased by consuming natural foods like:

  • Oysters;
  • Roast beef;
  • Whole grain cereals;
  • Cooked beans;
  • Yogurt;
  • Chickpeas;
  • Oatmeal;
  • Milk.

Eating a wide variety of foods like lean meats, fruits, vegetables and dairy products is the easiest way to get enough zinc.

Foods like baked beans are an important source of zinc.

In fact, they are recommended to help increase zinc in the diet.

Zinc Supplements

On the other hand, dietary supplements are available in most pharmacies and specialty stores.

These supplements may contain different amounts of elemental zinc and are labeled as zinc gluconate, zinc sulfate, or zinc acetate.

Each supplement should provide information on the amount of elemental zinc for each type.

Take the time to read the product label.



Tips to prevent zinc deficiency

The best way to prevent zinc deficiency is to work with your diet. There are simple tips to maximize this intake.

For example, you can soak beans in water before cooking them.

This reduces the presence of phytates which prevent the absorption of zinc. Therefore, the treatment of zinc by the body will be more effective and easier.

The choice of cereals can also help reduce the number of phytates, thus increasing the amount of zinc absorbed by the body.

Also watch out for too much zinc in the body!

Just as one finds a deficiency of zinc, one can also find an abundance of this mineral in the body.

This usually happens when a person uses too much zinc supplements to boost their immune system.

Too much zinc can cause symptoms ranging from nausea and vomiting to impaired immune system function.

For this reason, adults should not take more than 40 milligrams (mg) of zinc per day [ 2 ]. </ p >

If you think you have a zinc deficiency you should see your doctor instead of going on self-medication.

However, if you choose to take a supplement, be sure to read the label and the composition carefully.