What is zinc deficiency and how much zinc do you need every day?
A zinc deficiency is when your body is not sufficiently supplied with the essential trace element zinc. Zinc is essential for numerous metabolic processes, particularly for the immune system, wound healing and insulin metabolism. It also plays an important role in the function of enzymes, hormones and protein synthesis.
The recommended daily dose of zinc is 10 milligrams for adult men and 7 milligrams for women. Pregnant and breastfeeding women have an increased requirement of 10-11 milligrams per day. Vegetarians, vegans, the elderly and people with chronic illnesses such as diabetes also often need more zinc.
Zinc deficiency symptoms
The symptoms of zinc deficiency are varied and can often be non-specific, which can make diagnosis difficult. The most common signs include
- Weakened immune system
- Skin problem
- Hair loss
- Brittle nails, white spots on the nails
- Disturbances in the sense of smell sense of smell and taste
- Loss of appetite and weight loss
- Fatigue and loss of performance
- Lack of concentration
- Memory problems
- Delayed wound healing and increased susceptibility to infections susceptibility to infections
- Diarrhoea and other gastrointestinal complaints
Zinc deficiency symptoms in women
In addition to the general symptoms, zinc deficiency can also have specific effects in women:
- Menstrual cramps
- Fertility problems
- Complications during pregnancy
- Lactation problems
Zinc deficiency self-test
If you suspect that you are suffering from a zinc deficiency, you can perform a simple self-test. The so-called zinc sulphate taste test is a quick and uncomplicated method for recognising a possible zinc deficiency.
For the test, you need a solution of zinc sulphate (available from pharmacies) and water. The exact procedure is as follows:
- Take a sip of the zinc sulphate solution and hold it in your mouth for 10 seconds.
- Pay attention to whether you notice a bitter or metallic taste.
- Then spit out the solution and rinse your mouth with water.
If you notice no or only a very weak taste, this may be an indication of a zinc deficiency. If, on the other hand, you have a strongly perceptible, unpleasant taste, your zinc level is probably within the normal range.
Causes of zinc deficiency
The most common cause of zinc deficiency is insufficient dietary intake. People are particularly at risk:
- Vegans and vegetarians
- People with an unbalanced or unbalanced diet
- Pregnant and breastfeeding women
- Seniors
- Smokers and alcoholics
- People with diabetes, liver or kidney disease
- People with chronic gastrointestinal diseases such as Crohn's disease
- People with increased zinc requirements due to stress, heavy sweating or competitive sports
Certain substances in food can also impair the absorption of zinc. These include phytates in cereals and pulses, fibre, calcium, iron and copper. Conversely, a protein-rich diet promotes zinc absorption.
Zinc in food
There are many good sources of zinc, both plant and animal-based. Here is an overview of the 10 foods richest in zinc (plant or animal) with their average zinc content per 100 g:
Vegan sources of zinc
Vegan zinc sources: Zinc content per 100 g
1. Pumpkin seeds: 10 mg
2. Hemp seeds: 10 mg
3. Shiitake mushrooms (dried): 8 mg
4. Cashews: 6 mg
5. Sunflower seeds: 5 mg
6. Pecans: 5 mg
7. Soya beans: 5 mg
8. Tahini: 5 mg
9. Chia seeds: 5 mg
10. Linseed: 4 mg
Animal sources of zinc
Animal sources of zinc: Zinc content per 100 g
1. Oysters (cooked): 79 mg
2. Ribeye steak (cooked): 11 mg
3. King crab (cooked): 8 mg
4. Minced meat (beef, cooked): 6 mg
5. Lamb liver (fried): 6 mg
6. Beef liver (fried): 5 mg
7. Spareribs (pork, cooked): 5 mg
8. Swiss cheese: 4 mg
9. Salami (pork): 4 mg
10. Parmesan: 4 mg
However, the bioavailability of zinc from plant-based foods is usually lower than from animal-based foods. This is mainly due to the phytates contained in plants, which inhibit zinc absorption. Soaking, sprouting and fermenting can reduce the phytate content and improve zinc absorption.
Preparation also influences the zinc content: cooking, roasting and grilling can release zinc from the meat and transfer it to the sauce or broth. These should therefore also be consumed. Gentle cooking is recommended for vegetables and cereals in order to minimise nutrient losses.
Preventing zinc deficiency by drinking nutrition
In addition to a balanced diet, special drinking meals can also help to optimise the zinc supply and prevent a deficiency. This nutrient-dense astronaut food contains all essential vitamins and minerals in a balanced form, including zinc. Especially for people with an increased need for zinc or absorption disorders, the supplementary consumption of such nutritional supplements can be useful to ensure their daily zinc intake.
Frequently asked questions
How does a zinc deficiency manifest itself?
Zinc deficiency can manifest itself in a weakened immune system with frequent infections, skin problems such as eczema and acne, wound healing disorders, tiredness and poor concentration. Hair loss, brittle nails, taste disorders and loss of appetite can also be signs.
What are zinc robbers?
Food components that inhibit the absorption of zinc from food are known as zinc robbers. These primarily include phytates from wholegrain products and pulses, fibre, calcium, iron, coffee, black tea and alcohol.
What to eat with zinc deficiency?
If you have a zinc deficiency, you should eat a zinc-rich diet with a high proportion of oysters, meat, fish, dairy products, nuts, seeds and wholegrain products. Vegetarians and vegans are best advised to cover their zinc requirements with a variety of pulses, wholegrains, pumpkin and sesame seeds.
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