Expert recommends these foods to add more zinc to your daily diet

Zinc is an unsung hero, when it comes to maintaining good health. This essential mineral plays a crucial role in supporting our immune system and promoting efficient healing. 

Yet, many people may not be getting enough zinc in their daily diet. Understanding the importance of zinc and learning how to incorporate more of it into your meals can be a simple yet effective way to boost your body’s natural defenses and recovery processes.

Importance of zinc in your diet

Akshita Reddy, senior nutritionist at Athreya Hospital, says, “Zinc is a crucial trace mineral that plays a pivotal role in maintaining a robust immune system. It actively participates in the production and activation of immune cells, such as T-lymphocytes and natural killer cells, which are essential for defending against infections.”

Additionally, she informs, zinc is involved in the synthesis of proteins and DNA, both of which are critical for cell growth, repair, and overall immune response. “Its role in wound healing is equally significant, as zinc aids in the production of collagen, a protein essential for tissue regeneration and repair.”

Primary dietary sources of zinc and how to incorporate them into your diet

Boosting your zinc intake can be both delicious and nutritious. Here are some excellent sources and creative ways to incorporate them into your diet, according to Reddy:

Oysters: Renowned for their exceptional zinc content, just a few oysters provide a substantial portion of your daily requirement. Enjoy them grilled, curried, or incorporated into various dishes for a flavorful experience.

Legumes (Chickpeas, Lentils, Kidney Beans): These versatile legumes are not only rich in zinc but also offer protein and fiber. Include them in traditional Indian dishes like dal, chana masala, or rajma for a healthy and satisfying meal.

The increased physiological demands of pregnancy and lactation necessitate a higher zinc intake to support both maternal and foetal/infant health. (Source: Freepik)

Pumpkin Seeds: These small seeds are a powerhouse of zinc and other nutrients. Sprinkle them on salads, yogurt, or oatmeal, or enjoy them as a convenient snack.

Nuts (Cashews, Almonds): These nuts offer a convenient and tasty way to boost your zinc intake. Add them to curries, desserts, or enjoy them as a satisfying snack.

Dairy (Yogurt, Paneer): In addition to zinc, dairy products offer calcium and protein, essential for overall health. Enjoy yogurt with fruits or granola, or incorporate paneer into various Indian dishes.

Groups at risk of zinc deficiency and symptoms

“While zinc deficiency is relatively uncommon in India, certain groups may be at higher risk,” says Reddy. They are:

Vegetarians and Vegans: Plant-based diets may contain less bioavailable zinc due to the presence of phytates, which can inhibit absorption. Prioritise zinc-rich plant sources like legumes, nuts, and seeds, and consider supplementation if necessary.

Pregnant and Breastfeeding Women: The increased physiological demands of pregnancy and lactation necessitate a higher zinc intake to support both maternal and foetal/infant health.

Older Adults: As we age, our bodies naturally become less efficient at absorbing zinc, making it essential to focus on dietary sources and potentially consider supplements under medical guidance.

Individuals with Gastrointestinal Diseases: Conditions such as Crohn’s disease and celiac disease can impair zinc absorption, increasing the risk of deficiency.

Recommended daily allowances and risks of excess zinc

Reddy asserts, “The recommended daily allowance (RDA) for zinc varies depending on age and gender. For adults, men generally require 11 mg/day, while women need 8 mg/day. Pregnant and breastfeeding women have higher requirements, ranging from 11-13 mg/day.”

It’s important to note that excessive zinc intake can be detrimental to health, she states. Overconsumption through supplements or an excessively zinc-rich diet can lead to adverse effects like nausea, vomiting, and even suppress immune function over time. 

“It’s advisable to prioritise obtaining zinc from a balanced diet and consult your doctor before starting any supplements,” she concludes. 

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