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7 Signs You’re Not Getting Enough Zinc
Plus, exactly what you should eat to load up on the essential mineral
![zinc deficiency symptoms zinc deficiency symptoms](https://cdn.statically.io/img/hips.hearstapps.com/hmg-prod/images/zinc-deficiency-symptoms-1526583714.jpg?crop=1.00xw:0.753xh;0,0.0562xh&resize=640:*)
When you picture zinc, you might think of zinc lozenges—you know, those syrupy-tasting tablets that soothe your sore throat when the temperature drops. But in addition to keeping your immune system in tip top shape, zinc is an essential mineral your cells need to keep your whole body running smoothly, especially when it comes to your metabolism, growth, and senses.
Good news: You’re probably loading up on plenty of zinc through the foods you eat. People who struggle with eating disorders, alcoholism, and digestive diseases are most at risk for a true zinc deficiency, explains Dr. Jessica Crandall, founder of the Denver Wellness and Nutrition Center-Sodexo and spokesperson for the Academy of Nutrition and Dietetics. Symptoms can be severe, and may include diarrhoea, hair loss, loss of appetite, and eye and skin lesions.
Zinc inadequacy, on the other hand, is more common. It shows up most often in adults over the age of 60, but you may also fall short on zinc if you stick to a mostly plant-based diet, says Dr. Ananda Prasad, distinguished professor at the department of oncology at Wayne State University. Compared to animal proteins, plant-based foods can contain less zinc. Plus, whole grains and some legumes contain compounds that make it harder for your body to fully absorb zinc, says Dr. Prasad. That’s a problem, since your body doesn’t store zinc like it does with other vitamins and minerals.
Here, eight signs you’re not getting enough zinc—and what to do if you think you’re not eating enough.
Alisa Hrustic is the deputy editor at Prevention, where she leads the brand’s digital editorial strategy. She’s spent the last five years interviewing top medical experts, interpreting peer-reviewed studies, and reporting on health, nutrition, weight loss, and fitness trends for national brands like Women’s Health and Men’s Health. She spends most of her days diving into the latest wellness trends, writing and editing stories about health conditions, testing skincare products, and trying to understand the next greatest internet obsession.
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