Zinc deficiency in your body: 5 main symptoms and 4 causes
The main symptoms of zinc deficiency in the body. If you want to get more zinc from food to compensate for the deficiency symptoms, several aspects should be considered. You should eat more foods that contain zinc. The largest amount of zinc is found in foods rich in protein, especially protein of animal origin.
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Zinc deficiency in the body is quite common and can cause many health problems. Approximately 75 percent of people on Earth suffer from zinc deficiency or deficiency. There are 5 main symptoms of a deficiency in the body of this chemical element.
5 symptoms of zinc deficiency
Weakened immune system
The #1 warning sign is that you have a weakened immune system. If you tend to get sick often and have problems with the immune system, that is, chronic allergies, then this is a serious warning sign that you have a zinc deficiency. Zinc is vital for your immune system.
If you have a weakened immune system, are more likely to get sick, or are usually the one who gets sick, this is a sign that you are deficient in zinc. Also, if you have suffered from any immunodeficiency disease, this is a symptom and a sign of zinc deficiency.
Irritable bowel syndrome
Warning sign # 2-you have irritable bowel syndrome. IBS is a condition that causes systemic inflammation and is associated with food allergies, thyroid problems, and adrenal fatigue.
Zinc can solve the problem of increasing intestinal permeability and reducing intestinal symptoms. If you suffer from irritable bowel syndrome or malabsorption (poor absorption of nutrients - proteins, carbohydrates, and fats in the digestive tract), you may have a zinc deficiency.
Diarrhea
Warning sign #3-if you regularly have diarrhea, this is one of the most common symptoms of zinc deficiency. Also, if you suffer from irritable bowel syndrome, gas formation and bloating are warning signs of zinc deficiency.
It is proved that zinc in the form of a supplement treats diarrhea in children, which confirms that it can be a powerful therapeutic agent.
Thinning and hair loss
Warning sign Number 4-the hair becomes thinner or falls out. If you have thin hair or a tendency for hair loss, zinc is an important substance that helps to thicken your hair.
In search for the causes of thinning hair or even baldness, zinc deficiency is often forgotten. Zinc as a dietary supplement is a natural remedy against hair loss. Zinc also supports the growth and healing of the body.
Inflammatory skin diseases
Warning Signal Number 5 is inflammatory skin diseases, in particular acne, eczema, dermatitis, or psoriasis. This is all a signal of zinc deficiency. That is why zinc is one of the home remedies for acne that anyone can try.
4 causes of zinc deficiency
There are other warning signs and symptoms of zinc deficiency. Now we will consider the most common causes of zinc deficiency.
Pressure
One of the most important reasons is the high level of emotional stress. We all know that chronic stress can kill the quality of life. If you regularly experience emotional stress, over time, your body must use zinc to repair and "heal" the body, brain, skin, and organs.
Zinc is a reducing mineral that is actually important for the synthesis and use of protein in your body. Thus, a lot of stress as a result of the loss of a family member, too hard work, lack of sleep, etc. causes a serious deficiency of zinc in the body.
Overtraining;
The second most common cause of zinc deficiency is excessive exercise and overtraining. Athletes and marathon runners are just some of the athletes who are most susceptible to zinc deficiency. If you exercise a lot, especially if you do a lot of intense workouts, do a lot, or have previously exercised, it can cause zinc deficiency.
Pregnancy and breastfeeding
The third most common cause of zinc deficiency is pregnancy and breastfeeding. When you need to eat for two, it can cause a lack of minerals, including zinc deficiency.
Malabsorption
Usually, older women experience malabsorption when the body is unable to absorb nutrients and vitamins from food, including zinc, well, which can lead to symptoms of zinc deficiency.
How to deal with the symptoms of zinc deficiency
If you want to get more zinc from food to compensate for the deficiency symptoms, several aspects should be considered.
You should eat more foods that contain zinc. The largest amount of zinc is found in foods rich in protein, especially protein of animal origin. Oysters contain very large amounts of zinc.
Zinc can also be obtained from the meat of grass-fed cattle and lambs. By eating these foods, you can increase the level of zinc in the body. Below are the main products in the volume of their standard servings.
taking into account the recommendations for the daily intake of zinc (HF) for adults - 15 mg:
- Oysters,
- Lamb crab meat,
- Beef pumpkin seeds.
- Sesame,
- Sunflower seeds,
- Chia seeds.
- Flax seed peas,
- Grains of red beans,
- Chicken:
- Indian Walnut.
- Pine.
- Almonds.
- Boiled spinach walnuts.
- Fresh chicory.
- Yogurt or kefir.
- Eggs.
- Fried mushrooms.
- Salmon fish.
- Cocoa powder.
- Dark chocolate.
In addition, it is necessary to include probiotics in the diet. Consume high-quality probiotics in supplement form and probiotic-containing foods. such as kefir, and fermented foods, as well as vegetables such as sauerkraut, as they improve the absorption and absorption of zinc.
Remember that it is important not only to eat these products but also so that the resulting food is well absorbed by the body
There are possible side effects when using zinc as a dietary supplement
Long-term use of zinc in large doses can slow down the absorption of other important minerals in the body, including copper and iron. thereby creating the opposite effect-suppressing the immune system and reducing the formation of blood cells. If side effects appear when using zinc in moderate doses, they are short-lived.
When using zinc in the form of a spray or gel for the nose, some people feel changes in smell and taste, which can affect appetite.
Zinc can also cause nausea, indigestion, diarrhea, abdominal cramps, or vomiting. These side effects appear within 3 to 10 hours of taking the dietary supplement, but the symptoms disappear quickly when you stop using the dietary supplement.