How to overcome Zinc Deficiency?

When we talk about beauty and fitness, the first thing which comes to our mind is a beautifully healthy, and active body. A healthy body needs a healthy and balanced diet full of nutrients, proteins, minerals, iron, calcium, zinc, and vitamins. Our body requires a balanced amount of nutrients, minerals, iron, calcium, zinc, and vitamins. In case of anything’s deficiency, you can not stay fit and healthy. A healthy and active body is a mixture of everything in a perfect proportion. Deficiency and access to any element cause different types of diseases and disorders. So, in short, everything has its own value and benefits which results in the form of a healthy, energetic, and active body. Like all nutrients, we can not ignore zinc. Why is zinc important for our body? This article will help you to know how to overcome zinc deficiency? So, keep reading.

What is Zinc?

Zinc is a trace mineral. It means that the body needs a small amount but still it is a necessary and essential part of a healthy body. Zinc helps in the creation of DNA. It is also helpful for the growth of cells, building proteins, and healing damaged tissues. Zinc also helps to support a healthy immune system. Your body cannot produce or store zinc. So, you need a constant amount of zinc in your diet on daily basis.

Zinc-rich Foods:

For good health zinc is essential. Zinc is required for the functions of over 300 enzymes. It is also involved in many other important processes in your body. Your body doesn’t store zinc. So, you need to take zinc through your diet to fulfill the requirement of zinc in your body. You can not neglect the daily intake of zinc if you want a healthy and active life. Normally men are recommended to eat 11 mg of zinc per day. For the women, this amount goes to 8 mg. similarly for pregnant women, this amount goes to 11 mg per day. If you are breastfeeding then you must need 12 mg of zinc on daily basis.

You can easily take this amount of zinc naturally by using food items which is zinc-rich. Here is the list of foods that are high in zinc.

  • Meat
  • Shellfish
  • Legumes
  • Seeds
  • Nuts
  • Dairy
  • Eggs
  • Whole grains
  • Vegetables
  • Dark chocolates

All the above-mentioned foods are the main source of zinc. By using these foods, we can provide our body with a healthy amount of zinc which is required for a healthy body.

Health Benefits of Zinc:

Zinc has many health benefits. It is crucial for the better performance of different functions in your body. Following are the main benefits of zinc, you cannot ignore.

  • For a stronger immune function:

Zinc helps to the stronger immune system. It makes our immune function more effective. During Covid-19 it was more instructed to raise the amount of zinc to stronger your immune system.

  • Treats Diarrhea:

Normally infants suffer from diarrhea in an early age. Zinc supplements are recommended to treat diarrhea.

  • Supports for Wound Healing:

Zinc plays an important role to heal your wounds rapidly. It also prevents skin infections. Zinc supplements help to prevent skin infections and wound healing.

  • Prevents age-related macular degeneration:

Zinc controls cell damage in the retina. Zinc helps to prevent visual loss.

  • Improves Sexual Health:

Zinc deficiency causes delayed sexual development, fertility problems, and other sexual health issues in males. So, try to keep your zinc level on a suitable scale to have good sexual health.

  • Enhances Learning and Memory:

Another important benefit of zinc is that it enhances the ability of learning. Also it enhances the memory.

Recommended Intake of Zinc:


Age Male Female
0–6 months 2 mg 2 mg
7–12 months 3 mg 3 mg
1–3 years 3 mg 3 mg
4–8 years 5 mg 5 mg
9–13 years 8 mg 8 mg
14–18 years 11 mg 9 mg
19 years and over 11 mg 8 mg


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FAQ Section:

  • How can we overcome the zinc deficiency?
  • What is Zinc?
  • Is dark chocolate zinc-rich?
  • What are the main benefits of zinc?
  • How much zinc, a pregnant woman should take per day?


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