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Experts say that it’s pretty easy to get enough zinc through your diet because we need relatively little of it and so many foods are sources of it, including:
- seafood (particularly oysters and shellfish)
- poultry
- beef and pork
- dairy
- whole grains (and fortified cereals)
- beans
- nuts and seeds
But if your diet isn’t the most balanced or you’re a strict vegan, it’s still possible to become deficient in it. “A zinc deficiency can lead to a weakened immune system, problems with growth and development, skin disorders such as acne, and difficulty healing wounds, as well as poor appetite and hair loss,” says Serena Poon, certified nutritionist, celebrity chef and longevity wellness expert.
Top health benefits of zinc for women
- It supports good immunity. “Zinc is essential for a robust immune system — it helps in the development and function of immune cells, supports the body’s defense against pathogens that can make you sick, and plays a role in regulating a healthy immune response,” explains Basson. Zinc has even been shown to potentially shorten the duration of the common cold when taken in lozenge form, Poon adds. You’ll know that your immune system needs some love if you notice you’re getting sick more frequently or can’t seem to heal as well from injury or infection.
- It helps your eyes. “Zinc is part of a collection of vitamins and minerals that may slow the progression of age-related macular degeneration,” says Poon. It also plays a role in overall vision health, particularly that of the retina. “Zinc is involved in the synthesis of melanin, a pigment that helps protect the eyes from harmful ultraviolet (UV) rays,” Basson adds.
