These 5 serious signs start appearing as soon as there is zinc deficiency in the body: There is a direct connection from weak immunity to hair fall, include these superfoods in your plate today.

The human body requires a balanced amount of vitamins and minerals to function properly. One of the most important nutrients is Zincwhich is considered an essential trace mineral. Since our bodies cannot produce or store zinc naturally, our daily supply depends entirely on our diet. Zinc plays a central role in cell division, DNA formation, quick healing of wounds, protein synthesis and above all in keeping the immune system strong. When there is a deficiency of this important element in the body, the body starts giving many such clear signals which people often ignore considering it normal.

Due to zinc deficiency, many types of problems start appearing in different parts of the body. According to health experts, if you are continuously feeling any of these symptoms, then it can be a direct sign of zinc deficiency:

• Falling ill frequently and weak immunity: If you get cold, cough or sore throat as soon as the weather changes and it takes a long time to recover, it means that your immunity has weakened. Zinc activates T-cells, which fight foreign viruses and bacteria.

• Sudden rapid hair loss: Zinc is very important for keeping hair roots strong and scalp tissue repair. As the zinc level in the body falls, the hair becomes increasingly thin and starts breaking.

• Delayed healing of wound or injury: If a small cut or scratch on the skin is not healing for several days, then it is a sign of serious zinc deficiency. Zinc helps in rejuvenating skin cells and producing collagen.

• Decreased recognition of taste and smell: Zinc regulates the enzymes that keep the sensory nerves in our tongue and nose active. Due to its deficiency, the taste of food starts becoming dull and there is a huge decline in appetite.

• Skin problems and acne: Sudden appearance of acne, rashes, dryness on the skin or white streaks on the nails also indicate zinc imbalance in the body.

People who follow a strictly vegetarian lifestyle can easily overcome zinc deficiency by adding these superfoods to their daily diet:

• Pumpkin Seeds: Pumpkin seeds are one of the richest natural sources of zinc. By eating one to two spoons of roasted pumpkin seeds daily, a large part of the body’s zinc requirement is easily fulfilled.

• Gram, kidney beans and pulses: Boiled chickpea, black gram, kidney beans, moong and lentils are rich in protein and fiber as well as zinc. Eating them in the form of sprouts or salad is even more beneficial.

• Nuts (cashews, almonds and walnuts): Cashews are a very good source of zinc. Consuming a handful of dry fruits every morning for breakfast provides instant energy and essential minerals to the body.

• Coarse grains (daliya, ragi and oats): To reduce phytates in grains like whole wheat, oats and quinoa, they should be soaked or cooked to improve zinc absorption.

• Dairy products (milk, curd and cheese): Milk and thick curd contain bioavailable zinc, which the body absorbs very quickly and easily.

The human body absorbs the zinc present in non-vegetarian foods very rapidly. If you eat non-veg, these things are best for you:

• Eggs: A good amount of zinc is present in the yellow part of the egg (yolk). Including one or two boiled eggs in breakfast daily provides vitamin B12 and protein along with zinc.

• Chicken and Lean Meat: Rich amounts of zinc are found in chicken breast and mutton, which proves helpful in muscle repair and immune boosting.

• Seafood (especially oysters and shrimp): Oysters are considered to be the biggest natural powerhouse of zinc in the world. Apart from this, sea foods like tuna, salmon and crab also provide rich supply of zinc.

It is not enough to just include zinc in the diet, but it is also important to ensure that the body is able to absorb it properly. Tannins present in tea and coffee interfere with zinc absorption, so do not consume caffeinated beverages immediately after eating. Apart from this, soak beans and pulses in water for a few hours before cooking, which breaks down the phytic acid present in them and increases the absorption of zinc.

If you plan to take zinc supplements or pills, always consult a doctor or dietitian. Consuming more zinc than required can reduce copper levels in the body and cause nausea or stomach pain. Getting nutrients from natural food is always the safest and most sustainable option.