Experts emphasize the importance of zinc, a vital trace mineral involved in numerous bodily functions, including immune defense, tissue repair, and inflammation control. Zinc plays a central role in helping the body fight infections by supporting immune cells in combating bacteria and viruses. It also promotes cell growth and wound healing, maintaining skin health and overall recovery.
During critical growth phases such as childhood, adolescence, and pregnancy, zinc is indispensable for proper development. Beyond immune function, zinc contributes to digestion, nerve function, and DNA synthesis. This mineral is also essential for maintaining taste and smell receptors and supports antioxidant enzymes that protect the body from oxidative damage. Additionally, zinc influences male reproductive health by supporting sperm production and testosterone levels.
Since the body cannot store zinc efficiently, it’s important to consume adequate amounts regularly. Foods rich in zinc include meat, shellfish, legumes, and seeds. As Grace Derocha pointed out, “Our bodies don’t make it on their own, so we need to get it through what we eat.”
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While most people get enough zinc, certain groups may need higher intake, including those who are sick, recovering from surgery, pregnant, breastfeeding, elderly, or following a vegan diet. Symptoms of zinc deficiency can include a diminished sense of taste or smell, slow wound healing, delayed growth in children, and cognitive decline in adults. However, excessive zinc intake can lead to digestive issues.
Derocha explains that plant-based diets may pose a challenge because phytates found in some plants hinder zinc absorption. Nutrition expert Natalie Rizzo advises vegans to consistently incorporate plant-based zinc sources or consider supplements after consulting a healthcare professional.
To help maintain adequate zinc levels, experts recommend including these 12 zinc-rich foods in your diet regularly.