Natural Remedies - Healing with Medicinal Herbs
Zinc deficiency
Zinc is a trace mineral involved in immunity, wound healing, skin renewal, taste, smell and hormone balance. Because the body cannot store it, a steady dietary supply is needed. Deficiency shows itself in frequent infections, slow-healing wounds, brittle nails with white spots, hair loss, dry skin, reduced sense of taste and poor appetite.
Groups most at risk are vegetarians and vegans, older people, pregnant and breastfeeding women, athletes and anyone with chronic digestive complaints — plant foods contain phytates that reduce zinc absorption.
Self-Help Measures
- Eat zinc-rich foods daily: pumpkin seeds, sunflower seeds, oats, lentils, chickpeas, whole grains, cheese, eggs, beef and seafood
- Soak or sprout grains, seeds and pulses — this breaks down phytates and markedly improves zinc absorption
- Sourdough bread provides better available zinc than bread made with baker's yeast
- Combine plant sources of zinc with a little protein at the same meal to aid uptake
- Do not take zinc supplements together with coffee, black tea or calcium tablets — keep two hours apart
- If you use a supplement, keep to the recommended dose; long-term high doses disturb copper balance
Note
The signs of zinc deficiency overlap with many other conditions. If symptoms persist despite an improved diet, ask your doctor for a proper assessment before taking high-dose supplements.
