Zinc is a critical element for many biochemical processes in our body and is important for maintaining a healthy life. However, modern lifestyle and imbalances in dietary habits can lead to zinc deficiency. Zinc deficiency is a common health problem worldwide and can have serious consequences. In order to protect our health and improve our quality of life, it is of great importance to raise awareness about zinc deficiency and act with correct information.
What causes zinc deficiency?
Zinc deficiency occurs as a result of not getting enough zinc in the body or experiencing problems in the absorption of zinc. Inadequate diet is one of the most common causes of zinc deficiency. This deficiency may occur, especially in cases where foods rich in zinc are consumed low or a balanced diet cannot be provided. Also, in some cases, zinc cannot be absorbed effectively by the body, which can lead to zinc deficiency.
Especially chronic diseases, digestive problems, alcohol addiction, pregnancy, lactation period, advanced age and vegetarian or vegan diet may affect zinc absorption negatively. Zinc deficiency can bring about various negative effects in the body and can lead to serious health problems. Here are the symptoms and effects of zinc deficiency:
- Weak Immune System: Zinc is necessary for strengthening the immune system and protecting us against infections. In case of deficiency, body defense mechanisms may weaken and susceptibility to frequent infections may increase.
- Skin Problems: Zinc supports skin health and helps heal skin wounds. Deficiency can cause problems such as dry skin, acne, dermatitis and delayed wound healing.
- Hair and Nail Problems: Hair loss, brittle nails and color changes in hair are among the symptoms of zinc deficiency.
- Growth and Development Problems: Zinc deficiency can lead to growth and development problems, especially in children and teenagers.
- Loss of Taste and Smell: Zinc plays an important role in the functioning of the senses of taste and smell. In case of deficiency, loss of sense of taste and smell may occur.
- Emotional State and Sleep Problems: Zinc deficiency can contribute to depression, anxiety, irritability and sleep disturbances.
- Reproductive Problems: Zinc is important for the reproductive system and deficiency can cause infertility or sexual dysfunction.
- Low Energy Levels: Zinc deficiency can be associated with fatigue, weakness and low energy levels.
It is important to meet the need for zinc in order to avoid the effects of zinc deficiency and to maintain a healthy life. For this, it may be useful to consume foods rich in zinc or to use zinc supplements recommended by your doctor. However, it is important to consult your doctor before using zinc supplements. A balanced diet and healthy lifestyle choices will also help prevent zinc deficiency.
How to make a zinc supplement?
Zinc supplementation is a method used to balance zinc levels in individuals with zinc deficiency or to meet the need for zinc in people who lead a healthy life. Zinc supplements are commercially available in various forms and dosages. However, it is important to consult a healthcare professional before using supplements, as each individual’s needs may differ and excessive zinc intake can have adverse effects.
Often supplements can be found in the form of tablets, capsules, syrup, or multivitamins containing zinc. Also, zinc supplements can come in different forms such as zinc gluconate, zinc sulfate, or zinc picolinate. The best zinc supplement and dosage should be determined based on the person’s age, gender, health status, and zinc level. Taking zinc supplements in accordance with the doses recommended by the healthcare professional can help prevent or correct zinc deficiency. However, choosing natural sources of zinc through nutrition and adopting a balanced diet is an important way to meet the need for zinc.
What are the benefits of zinc?
Zinc is an essential mineral that has many vital benefits for the body. Regular intake of this mineral is critical to maintaining our health and keeping a number of biochemical processes working properly. Here are the health benefits of zinc:
- Strengthens the Immune System: Zinc helps strengthen the immune system and protect us against infections. It increases the activity of white blood cells that fight infections and supports the body’s fight against diseases.
- Supports Cell Growth and Repair: Zinc is necessary for the growth and repair of cells. Therefore, it supports faster healing of injuries and keeping skin, hair and nails healthy.
- Has Antioxidant Properties: Zinc increases the activity of antioxidant enzymes that fight free radicals in the body. In this way, it reduces the effects of oxidative stress that damages cells and DNA and slows down the cellular aging process.
- Provides Hormonal Balance: Zinc plays an important role in the regulation of the hormonal system. It is especially effective in maintaining the balance of reproductive hormones and supports natural hormonal activities.
- Supports Sense Organs: Zinc supports the functioning of the senses of taste and smell. Zinc, which is especially important for the sense of taste, supports the healthy functioning of the taste buds that make up this sense.
- Facilitates Protein and Enzyme Synthesis: Zinc is required for protein synthesis and many enzyme reactions. It is therefore vital for the proper functioning of metabolic processes in the body.
The positive effects of zinc on health are endless. It is important to meet the need for zinc with a correct and balanced diet, to support body functions and to develop an immune system that is resistant to diseases.
Which foods contain zinc?
Zinc is a vital mineral for the body and it is important to take it in adequate amounts with a balanced diet. Fortunately, zinc is found in a variety of foods, and we can meet our zinc needs by including these foods in our daily diet. Here are the foods that answer the question of what to eat for zinc deficiency:
- Red Meat and Seafood: Especially red meat, beef, lamb and turkey are rich sources of zinc. Seafood such as oysters, shrimp, salmon and sardines also contain zinc.
- Legumes: Legumes such as chickpeas, lentils, beans and peas are also zinc-rich options.
- Pumpkin Seeds and Sesame: Pumpkin seeds and sesame are snack options rich in zinc content.
- Nuts and Seeds: Especially almonds, hazelnuts, walnuts and sunflower seeds are rich in zinc.
- Whole Grains: Whole grains such as whole wheat, oats, brown rice and rye also attract attention with their zinc content.
- Dairy products: Dairy products such as milk, yogurt and cheese are sources of zinc.
- Vegetables: Zinc is also found in green leafy vegetables such as spinach, broccoli, and kale.
- Cocoa and Dark Chocolate: Cocoa powder and dark chocolate are delicious options with zinc content.
Consuming zinc-rich foods in a balanced way is important to maintain zinc levels in the body. Combining various foods to meet the zinc need and creating a balanced diet are important steps for a healthy life. However, it may be appropriate to use zinc supplements recommended by your doctor, especially in case of zinc deficiency or when a special diet is required.
What are the diseases seen in zinc deficiency?
Zinc deficiency can cause many negative effects in the body and contribute to the development of various diseases. Insufficient intake of this mineral or problems in its absorption can lead to various health problems. Here are the diseases associated with zinc deficiency:
- Immune System Problems: Zinc plays an important role in strengthening the immune system and fighting infections. Zinc deficiency can weaken the immune system and make it vulnerable to infections. This may increase susceptibility to frequent infections, colds and respiratory tract infections.
- Skin Problems: Zinc supports skin health and helps heal skin wounds. In case of deficiency, skin problems such as dryness of the skin, acne, dermatitis and delayed wound healing may occur. In addition, zinc deficiency can increase the severity of skin conditions such as acne and eczema.
- Growth and Development Problems: Zinc deficiency in children and teenagers can lead to growth and development problems. Problems such as delayed sexual maturation, short stature and weak bone structure can be associated with zinc deficiency.
- Emotional State Changes: Zinc deficiency can affect mood and cause emotional problems such as depression, anxiety, irritability, and irritability. Zinc, which is involved in the regulation of serotonin and other neurotransmitters in the brain, is important for our emotional health.
- Hair and Nail Problems: Hair loss, hair discoloration and brittle nails are among the symptoms of zinc deficiency.
Zinc deficiency is a serious condition that can lead to various health problems in the body. For this reason, it is important to meet the need for zinc by consuming foods rich in zinc and taking supplements, if necessary, with the recommendation of a doctor. When the symptoms of zinc deficiency are noticed and treated, it is possible to prevent various health problems and improve the quality of life.