Zinc is essential for our health. The trace element is required, among other things, as an important building block for enzymes and is crucial for our immune system. Find out here which 9 physical symptoms you can use to identify a zinc deficiency.
Our body needs zinc for various metabolic processes. We need the trace element for the growth and division of our cells, among other things. We also need zinc to strengthen our immune system or to heal wounds. The trace element also influences the effects of enzymes and vitamins.
Since we cannot produce zinc ourselves and can only store small amounts, we have to absorb zinc from food. Those who eat a balanced and healthy diet are usually supplied with zinc. According to the German Society for Nutrition (DGE), the recommended daily amount for women is 8-10 mg and for men 14-16 mg.
Good zinc suppliers are therefore:
- Beef and pork meat
- Sea creatures like oysters
- Cheese like Edam
- milk
- Owner
- Legumes such as lentils, soybeans or peas
- Nuts such as cashews and pecans
- Together
- oatmeal
- Most
Certain groups of people such as pregnant and breastfeeding women, children, people who are active in sports, vegetarians and vegans, patients with chronic inflammatory bowel diseases and the elderly have an increased risk of developing a zinc deficiency. How this manifests itself physically, we describe to you in more detail:
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How to recognize a zinc deficiency
It is not always easy to correctly interpret the physical signs of a zinc deficiency, as these can also point to other deficiencies or diseases. It is therefore important that you seek medical advice if you have any symptoms. Also have a full blood count done regularly so that possible deficiencies and diseases can be identified.
1. Immune system
Those who are zinc deficient are more susceptible to illnesses such as the common cold, recurring cold sores, or cystitis . You may also feel more drained and less able to perform than usual.
2. Top
Since our skin needs zinc for skin renewal and wound healing, a deficiency becomes noticeable through very dry skin, pimples, an increase in existing acne or neurodermatitis. Wounds heal less well or become infected more easily.
3. hair
A zinc deficiency can also manifest itself through changes in the hair. Hair loss , fast-breaking hair that tends to split ends or premature graying are signs of a zinc deficiency.
4. Nails
We need zinc for healthy growth of our nails. If you lack the trace element, you may have thin and brittle nails with deep grooves and furrows.
5. Mental well-being
Zinc also plays an important role in signal transmission at synapses and dampens the excitation of nerve cells. The trace element ensures that reflexes or commands from the brain are processed correctly. With a zinc deficiency you can therefore tend to depressive moods. A negative mood, which often occurs in women in the second half of the menstrual cycle due to premenstrual syndrome , can also worsen.
6. Deteriorated vision and smell
Our eyes and nose also depend on zinc. In the event of a deficiency, it is therefore possible that vision and the sense of smell are weakened. Because the trace element supports, among other things, the vitamin A from the liver to the retina and is essential for the mucous membrane tissue in our nose.
7. Hormonal imbalance
If you lack zinc, this affects your hormonal balance. The trace element is strongly involved in the metabolism of all hormones. This means that our nervous system and sexual organs rely heavily on zinc. A deficiency can therefore lead to reduced libido or erectile dysfunction.
8. Digestive problems
Since zinc is involved in almost all metabolic processes, a deficiency is also noticeable in the intestines and affects our digestion. One of the consequences can be diarrhea.
9. Loss of appetite
If you are zinc deficient, you may suffer from a loss of appetite. Zinc has an influence on our neutransmitters in the brain, which influence our appetite. A deficiency can also impair our sense of smell and taste, causing us to feel less or no appetite.
Overdose: Beware of zinc poisoning!
To compensate for a zinc deficiency, you can use supplements. However, you should not take them thoughtlessly and without consulting a doctor. If you take in too much of the trace element, you may be at risk of zinc poisoning . The overdose becomes noticeable through headaches, gastrointestinal complaints such as nausea, vomiting or diarrhea and malaise.
