Your body only needs zinc in small amounts, but that does not make it any less important. This mineral is a component of hundreds of enzymes and plays a key role in immune function, wound healing, and cell division, and it is also directly linked to healthy hair, skin, and nails.
Signs that may point to deficiency
Unexplained hair loss, slow wound healing, a dulled sense of taste or smell, and frequent infections can all be linked to low zinc, particularly for women following a fully plant-based diet without careful planning, since zinc from plant sources is absorbed less efficiently than from animal sources.
Where to find it
- Red meat and poultry.
- Seafood, especially oysters.
- Pumpkin and sesame seeds.
- Legumes like chickpeas and lentils.
- Dairy products and eggs.
Moderation matters here too
As with most minerals, taking zinc supplements in excess without a real need can interfere with the absorption of other minerals like copper. If you suspect an actual deficiency, a medical check and a conversation with a dietitian are the most reliable way to determine whether you need a supplement or a simple dietary adjustment is enough.
