From Vegetarians To Pregnant Women: Know Who Needs To Include Zinc In Their Diet

Maintaining good health requires consuming a variety of nutrients, vitamins, and minerals, and one essential mineral is zinc, which plays a crucial role in many bodily functions. From pregnant and breastfeeding women to growing children and vegetarians, ensuring proper zinc intake is important for the functioning of the immune system, controlling blood sugar, maintaining a healthy heart, wound healing, DNA synthesis, protein synthesis, and cell division. Additionally, zinc also promotes normal foetal, infant, and adult growth and development.

According to Nutritionist Bhakti Arora Kapoor, these are six groups that should be mindful of their zinc intake and need to pay extra attention to promote overall health and wellness.

• Vegetarians and vegansWhile plant-based sources of zinc exist, zinc from animal products is absorbed better. Strict vegetarians and vegans may be at risk for deficiency so focus on seeds, legumes, nuts, and whole grains to meet the needs.
• Elderly PeopleZinc absorption tends to decrease with age, raising the risk of deficiency. Hence, prioritize consuming zinc-rich foods like dairy, cereals, and lean meats.
• Pregnant and lactating womenZinc is essential for foetal development and breastmilk production. Pregnant and lactating women may need increased zinc intake to meet these demands. Hence, include zinc-rich foods like tofu, chickpeas, and dairy for a healthy pregnancy.
• Women on/off birth controlEnsure adequate intake of zinc through foods like mushrooms, spinach, and seafood as hormonal changes can affect zinc levels.
• People with digestive disordersCrohn’s disease, celiac disease or other gastrointestinal disorders can hinder zinc absorption. Add zinc-rich foods to your diet and consider supplements under guidance.

With that said, here are some foods that you should consume to give your body the zinc it needs to function at its best.

• Whole grainsWhole grains like wheat, rice, and quinoa can also be a great option to fulfil your zinc requirements. It has numerous other benefits as it is rich in fibre, magnesium, iron, vitamin B, manganese, phosphorus, and selenium, among other nutrients.
• Nuts and peanutsAdding nuts such as almonds, cashews, and peanuts to your diet will provide you with a good amount of zinc. They are also rich in vitamins, minerals, and fibre, which is very beneficial for the body.
• Dairy productsProducts like paneer and milk will provide the body with zinc as well as many other essential nutrients if added to your diet. These nutrients are vital for bone health, making the consumption highly beneficial for the body.
• Dark chocolatesDark chocolates are a high-calorie food that contains sugar and calories. However, it can be a delicious and healthy addition if consumed in moderation rather than as a primary source of zinc.