17 Signs That You May Be Zinc Deficient

Did you know that our bodies would be impaired at the cellular level without zinc?

Zinc is a trace mineral that aids our immune systems in battling infection and helps create the proteins needed for strong bones, muscles, tissue, and blood. It also helps maintain good eye health.

A number of years ago, I learned that I was zinc deficient. I wasn’t surprised, as I suffer from celiac disease and have difficulty absorbing nutrients.

I didn’t know the range of symptoms my inadequate supply of this essential trace mineral could induce.

Read on to discover what I learned about the importance of zinc and sources of this crucial mineral.

Here’s the lineup:

Let’s get started!

Why Don’t I Feel Like Myself?

Sometimes, we don’t feel quite right.

A physical exam usually includes a CBC or complete blood count to examine one’s general health.

It may reveal deficiencies in vitamin B-12 and folate but doesn’t test specifically for other vitamin and mineral levels. Doctors order these tests individually and only if conditions or symptoms warrant.

To learn more, I contacted Jan Patenaude, a registered dietitian and Certified LEAP (Lifestyle Eating and Performance) Therapist (CLT). According to Patenaude, “… you can pretty much assume anybody zinc deficient is likely deficient in other nutrients as well.”

As it turned out, I also lacked vitamin A, a key ingredient in a healthy immune system that works in tandem with zinc.

Patenaude informed me that a zinc deficiency may produce the following symptoms:

1. Altered/loss of taste and smell
2. Anorexia (lack or loss of appetite)
3. Apathy
4. Ataxic gait (uncoordinated movements)
5. Decreased immunity
6. Depression
7. Diarrhea
8. Excessive hair loss
9. Fine tremor (unintentional muscle movement)
10. Impaired cognitive function
11. Impaired memory
12. Poor night vision
13. Poor wound healing
14. Prostatism
15. Slurred speech
16. Some forms of dermatitis
17. White spotting of nails

While the average well-nourished person may never suffer from such a deficiency, the issue is not limited to individuals in chronically undernourished regions of the world.

People who suffer from chronic autoimmune diseases such as celiac and rheumatoid arthritis need to monitor their intake and absorption of nutrients to avoid exacerbating their conditions with the complications of malnutrition.

Patenaude said that for people with digestive disorders who suffer from diarrhea, this is one of the first issues to address when seeking to improve the intake and absorption of zinc. Vitamin B-12 is also essential.

Patenaude also recommended limiting proton pump inhibitor (PPI) medications taken to reduce stomach acid, as they may reduce zinc absorption.

And she warned that “… you cannot just willy-nilly supplement zinc, or you can create… more harm [than] good – or a copper deficiency.”

High doses of zinc in mineral supplements may weaken the body’s immune system, adversely affect essential copper, and cause gastrointestinal distress.

Daily Requirements

The USDA has guidelines for the recommended amounts of essential vitamins and minerals and natural sources from which we should try to get most of our nutrition.

According to the US Department of Health and Human Services National Institutes of Health (NIH), Office of Dietary Supplements, women over 19 require a zinc daily value (DV) of 8 milligrams per day, and men need 11 milligrams.

Unfortunately, the only places you’ll find this mineral listed as an ingredient are the labels of fortified foods and vitamins. Natural sources may not be as easy to identify when shopping for healthy foods.

Significant sources of nutrients contain at least 20 percent of the recommended daily value or DV.

Animal protein sources are the best foods to boost zinc intake. But what about grains and plant foods?

Grains and legumes contain phytates, acids known for their anti-inflammatory properties. However, they are also known for inhibiting the absorption of minerals.

For zinc-deficient people, Patenaude recommended limiting excess high-phytate foods like grains, nuts, seeds, and legumes, or soaking them before use to reduce their phytate content.

Consuming a varied and well-balanced diet is the best way to get crucial nutrients. When in doubt, refer to the USDA and the NIH for guidance, and consult your family physician or a dietitian.

Here a Trace, There a Trace

Throughout the day, vitamins and minerals accumulate in our bodies based on diet and other factors.

While the amount of trace minerals we require is relatively small, their presence is essential to our metabolic function.

The following is a list of zinc-rich foods recommended by the NIH, with suggested recipes from Foodal to help you enjoy a varied and nutritious diet.

Quantities are rounded to the nearest tenth. Percentage of daily value (DV) is the portion of 11 milligrams per day, the maximum recommended quantity.

Alaska King Crab

A significant source of zinc is Alaska king crab. A three-ounce serving contains 6.5 milligrams for a 59.1% DV.

Be sure to read our guide to buying, preparing, and cooking crab for more information on serving crab to your family.

Baked Beans

Baked beans are a good source. Two-thirds of a cup (100 grams) of canned baked beans with pork contains 1.5 milligrams, for a DV of 13.6%.

Vegetarian Slow Cooker Baked Beans – Get the Recipe Now

Hearty and filling, our meatless recipe for slow cooker baked beans recipe will surely be a crowd-pleaser.

Beef Chuck

Another significant source is beef chuck. Serving three braised ounces provides 7 milligrams for a 63.6% DV.

One-Pot Beef Stew – Get the Recipe Now

Here’s a rich and satisfying dish: our flavor-packed one-pot beef stew.

With tender pieces of chunk mixed with a medley of veggies, it’s a delicious way to build this vital trace mineral into your diet!

Beef Patty/Ground Beef

The lowly beef patty rises when we consider its significant zinc content. A broiled three-ounce portion of 93% lean ground beef contains 5.5 milligrams for a 50% DV.

Spicy Ground Beef Lettuce Wraps – Get the Recipe Now

Our recipe for spicy ground beef lettuce wraps is a fresh and nutritious dinner, a low-carb choice using lettuce as the base for a marinated ground beef filling packed with exciting ingredients like ginger, garlic, peanuts, and chili.

Cashews

The next time you need something to nibble, consider cashews.

Nuts are excellent for snacking. A one-ounce serving of dry-roasted cashews is a good source at 1.6 milligrams for a DV of 14.5%.

Vegan Roasted Broccoli Soup – Get the Recipe Now

They’re also delicious in vegan-friendly dishes like roasted broccoli soup, made with a creamy base of pureed cashews.

Chicken (Dark Meat)

Another significant source is one cup of dark meat roasted chicken, for 3.0 milligrams with a DV of 27.3%.

Chicken Thighs with Caramelized Lemon – Get the Recipe Now

This recipe for skillet chicken thighs with lemon slices, oregano, garlic, and white wine is a flavorful way to serve a nutritious dose.

Chickpeas

Two-thirds of a cup (100 grams) of cooked chickpeas, also known as garbanzo beans, is a good source at 1.5 milligrams for a DV of 13.6%.

And what better way is there to enjoy chickpeas than in hummus?

Pumpkin Hummus – Get the Recipe Now

With 5 gourmet hummus variations that you can make at home, you’ll have a new favorite.

If you’re a pumpkin fan, try our recipe for pumpkin hummus with toasted pepitas on top. The unsalted seeds are another good source of zinc. One unsalted ounce contains 2.2 milligrams for a significant DV of 20%.

Chickpeas also make a tasty, crunchy snack! Try our oven-roasted spicy and smoky chickpeas!

Fortified Breakfast Cereal

When buying breakfast cereal, check the side of the box for a listing of nutrients. Fortified cereals are an excellent source of zinc. One cup of Cheerios contains 3.8 milligrams for a significant DV of 34.5%.

Are you looking for new ways to get your day off to a great start?

Our guide to breakfast basics for busy days offers valuable information for turning the most hectic meal of the day into the most enjoyable.

Lobster

Lobster is a rare treat at my house, but considering its nutritional value, I might have to justify the expense as an investment in good health.

Three ounces of cooked lobster meat contains 3.4 milligrams for a significant 30.9% DV.

Grilled Lobster Tails with Herbed Butter – Get the Recipe Now

Discover four delicious ways to cook lobster, and treat yourself as often as the budget allows.

A recipe I think you’ll like is grilled lobster tails with herbed butter and baby potatoes.

Why not fire up the gas or charcoal grill tonight?

Oysters

Oysters are the number one dietary source of zinc. Six medium raw Eastern oysters provide 33 milligrams for a hugely significant 300% DV. Cooked Pacific oysters have 28.2 milligrams and a significant DV of 256.4%

I recommend our guide on great techniques for cooking different varieties of shellfish.

Pork Chops

If pork is a hit with your family, you’ll appreciate knowing that a three-ounce loin chop has 2.2 milligrams for a significant DV of 20%.

Apple Cider Marinated Pork Chops – Get the Recipe Now

Our guide to roasting times for various types of meat has everything you need to know to roast a pork loin to mouth-watering perfection.

A fall favorite, make our pork chops marinated in apple cider. Serve them with caramelized apples and onions on the side!

Yogurt

Yogurt is not only a great snack on the go; six ounces of the plain low-fat variety contain 1.5 milligrams for a good source of 13.6% DV.

Frozen Yogurt Pops with Oats and Blueberry Jam – Get the Recipe Now

We have a super recipe for using unsweetened Greek yogurt that you’ll love. The ultimate fruit salad yogurt parfait works well with frozen yogurt for a delicious cool-down.

Or, try our recipe for frozen yogurt popsicles with oats and blueberry jam for a chilled-out and nutritious breakfast.

Restoring Balance

While seeking information, I contacted Ryan Whitcomb, RD, CDN, CLT. He said, “… there are many negative side effects from not having enough zinc, which really highlights the importance nutrition plays in our everyday lives. Nutrition should never be underestimated!”

For those with autoimmune diseases, it’s not just a matter of taking a dose of zinc and calling it a day. We who suffer have a “leaky gut,” and we need help to keep our nutrients inside and on the job.

Whitcomb recommended the following to aid in the absorption of essential nutrients, including zinc:

• Consume colonic foods like green tea and dark chocolate to promote beneficial bacterial growth
• Rebalance external stressors with adequate sleep and relaxation techniques like yoga and meditation
• Remove allergens/sensitive foods from the diet
• Replace missing digestive enzymes
• Address and remedy nutrient deficiencies
• Restore microbiota with pre- and probiotics

Promoting a healthy gut equipped to receive and absorb nutrients is the way to go!

Eat a Variety of Foods

Trace minerals like zinc play a vital role in our bodies at the cellular level.

For most, a balanced diet provides such micronutrients effortlessly. For others, like those on severely restricted diets, maintaining healthy levels is a critical challenge that’s sometimes compounded by absorption issues.

Enjoy a varied diet consisting of nutritious fruits, vegetables, and proteins. Consuming foods rich in nutrients provides the fuel to face each day with strength and vigor.