Zinc might not get the same spotlight as vitamin C or iron, but it’s absolutely essential for your body to function properly. From immune health to wound healing, even to your sense of taste — zinc does a lot more than most people realize.
And here’s the kicker: Many people are slightly deficient and don’t even know it. Below are 6 surprising signs you might be lacking zinc, plus some easy and delicious ways to boost your intake naturally.
6 Signs You May Be Lacking Zinc
#1 You’re Constantly Getting Sick
If you catch every cold that goes around, low zinc might be a hidden factor. Zinc plays a vital role in supporting your immune system. Without enough of it, your body struggles to fend off viruses and bacteria.
#2 Wounds Heal Slowly
Got a cut that’s taking forever to scab over? Zinc is crucial for tissue repair. If your scrapes, burns, or even acne take their sweet time to heal, it could be your body’s way of waving a zinc deficiency flag.
#3 Loss of Taste or Smell
This one’s especially tricky because it’s not a symptom most people associate with minerals. Zinc is essential for maintaining your taste and smell receptors. A deficiency can dull these senses, making food less enjoyable or scents less noticeable.
#4 Unexplained Hair Loss
Hair falling out more than usual? Zinc plays an important role in supporting hair health. When levels drop, it can lead to thinning or excessive shedding, especially if paired with other nutrient gaps.
RELATED: 9 Essential Nutrients to Focus on When Dealing With Hair Loss
#5 Skin Issues Like Acne or Eczema
Zinc has anti-inflammatory properties that research has shown to be beneficial for skin-related issues such as acne, rosacea, and eczema.
#6 Appetite Changes or Digestive Issues
If you’re noticing sudden changes in your appetite, or are dealing with digestive concerns, such as diarrhea, low zinc could be playing a role. The intestine is the site of zinc absorption and a route of zinc excretion; therefore, diarrhea could be both a sign and a cause of low zinc levels. Be sure to speak with your doctor if this is a concern of yours.
Top Zinc-Rich Foods to Add to Your Diet
Ready to boost your zinc levels? Here are some of the best food sources:
- Oysters – The undisputed king of zinc content
- Beef and lamb – Especially grass-fed varieties
- Pumpkin seeds – Great for snacking or salads
- Chickpeas and lentils – Plant-based and packed with nutrients
- Cashews – A tasty, zinc-rich nut
- Yogurt and cheese – For dairy lovers. Be sure to opt for unsweetened yogurt varieties and high-quality cheese
- Dark chocolate – Just watch the sugar content
Don’t Overlook This Mighty Micronutrient
Zinc might be a small trace mineral, but it has a massive impact on your overall well-being. If any of these symptoms sound a little too familiar, consider giving your zinc intake a second look and speak with your doctor about any specific concerns. Your immune system, skin, and gut will thank you for it.
