10 Power-packed Zinc-rich Foods that Heal, Energise & Glow You Up!

• Written by Sejal Singhania

  Reviewed by Munmi Sharma

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Zinc might not have superstar status like protein or vitamin C, but it's quietly running behind the scenes. It boosts immunity, makes you active, heals your skin, and tastes your food right. Miss it, and everything feels off.

There is Riya, a 30-year-old fashion designer who couldn't find out why she felt drained, kept catching cold, and noticed that her skin was getting dull no matter how much water she drank in a day. She went to the doctor, and her doctor didn't give her an expensive serum or prescription. He handed her the grocery list of foods that contain zinc. Within weeks of adding that food to her meals, she was glowing, energetic, and feeling more herself than she had in months.

So if you're ready to power up your overall well-being (without any supplements and pills), let's dive into the delicious side of nutrition with a list of zinc-rich foods that are more exciting than your morning moods.

What is Zinc?

Zinc is an essential trace mineral needed in small amounts for the proper functioning of the human body. It aids growth, DNA synthesis, immune function, and more. Since our body doesn't store zinc, getting enough through food is essential for daily wellness and energy. Foods including nuts, seafood, and pumpkin seeds contain high zinc-nutrient levels. Zinc also supports normal fetal growth and development during pregnancy, childhood, and adolescence.

Importance of Zinc in our Body

Zinc plays a superhero role in our body, supporting over 300 enzymes in the human body. Some of the benefits of consuming the zinc-enriched foods may include:

• Zinc is essential for physical growth and development. A zinc deficiency can lead to impaired growth in children and adolescents.
• The human body uses zinc to build immune system cells called T lymphocytes. It helps to boost the immune system and make it function properly.
• Zinc is vital in activating chemical reactions in the body. This includes helping the body utilise folic acid and producing new protein and DNA.
• Zinc is also essential for the eyes, and its deficiency can contribute to developing eye conditions, including macular degeneration (a condition that causes vision loss).
• Zinc helps promote healthy skin and mucous membranes, enhancing the body’s ability to heal wounds and grow naturally.

How Much Zinc Do You Need?

Now that we know zinc is essential, the next question is: How much is enough? As we have learnt through life, balance is everything. Too little can leave you feeling low, while too much isn’t good either. The amount of zinc in your daily life depends on age and gender. Let's break it down accordingly:

Source: https://ods.od.nih.gov/factsheets/Zinc-Consumer/

Top Zinc-rich Foods You Should Add to Your Diet

When it comes to getting your daily dose of zinc-rich food sources, nature gives you many options. Since the body does not store zinc, consuming the required daily amount is essential. Whether you are a meat lover, vegetarian or vegan, there's something for everyone. Including zinc-rich foods in your daily meals can help maintain strong immunity, clear skin and steady energy levels. Let's take a look at the best source of zinc-rich food and how much it offers:

Zinc Supplement to Boost Immunity

While food should always be our first source of zinc, sometimes our body and our diet don't cooperate. That's where zinc supplements come in, especially when your immune system needs an extra push during seasonal change and post-illness recovery. Zinc supplements are available in many forms, like Zinc gluconate, Zinc acetate, Zinc sulfate, Zinc picolinate, Zinc rotate and Zinc citrate, often found in capsules, tablets and lozenges.

These zinc supplements help reduce colds and coughs, improve wound healing, and support overall immune function. But don't go overboard! Always talk to your doctor before taking a supplement, as too much zinc can cause side effects, especially if you’re already getting zinc through your diet.

What Happens if We have Zinc Deficiency?

Your body doesn’t store zinc, so you must get enough daily to avoid a deficiency. Zinc deficiency might not show symptoms, but over time, your body sends quiet signals that it needs more support. Some of the symptoms of a zinc deficiency include:

• Appetite loss
• Weak immune function
• Fatique
• Delayed wound healing
• Acne breakout
• Hair loss
• Trouble tasting properly
• Diarrhea
• Age-related macular degeneration

If you constantly find yourself in these situations, you must include zinc-heavy foods in your daily meals to maintain your well-being without needing healthcare.

>> Also Read: Zinc Deficiency Treatment and Prevention

Wrapping it Up with a Zinc-Ful Twist!

From glowing skin to a stronger immune system, zinc quietly powers many essential body functions. The best part is that you don't need fancy diets; zinc-enriched food choices are enough. Whether it's crunchy pumpkin seeds, nuts or dark chocolate, your everyday meal can be your first line of defence.

So, just like a daily dose of zinc-rich food supports your body from the inside, a comprehensive Care Health Insurance plan protects you from the outside, offering financial security and easy access to quality care whenever needed. Whether it's a minor infection or a serious operation, Care Health Insurance ensures you're never alone in handling medical expenses. Think of it as a wellness plan with a safety net. Always remember that prevention is powerful, but protection is essential.

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.