NEW YORK, May 7: Zinc, alongside vitamin C, plays a crucial role in maintaining a healthy immune system and overall well-being. Fortunately, getting enough of this vital mineral can be as simple as eating a balanced, nutrient-rich diet.

“Zinc is an essential mineral, meaning the body cannot produce it on its own,” said Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “It must be obtained through food.”

While zinc is commonly associated with immune health, it is involved in a broad range of bodily functions. “We need zinc for wound healing, DNA synthesis, and cellular metabolism,” explained Natalie Rizzo, a registered dietitian and Today nutrition editor. “It even contributes to our sense of taste and smell.”

Most U.S. adults meet their daily zinc needs through diet. The recommended daily intake is 11 milligrams for adult men and 8 milligrams for women. Pregnant and breastfeeding women should aim for 12 milligrams per day.

However, certain populations may be at higher risk of zinc deficiency. This includes individuals who do not consume animal products, those with gastrointestinal surgeries (such as gastric bypass), people with digestive disorders like Crohn’s disease or ulcerative colitis, and older adults, according to the National Institutes of Health.

A deficiency may manifest as frequent infections, slow wound healing, delayed growth in children, or cognitive decline in older adults. Derocha emphasizes, though, that these symptoms can result from many factors, and individuals should consult a healthcare provider if they have concerns.

Zinc supplementation should be approached with caution. “The upper limit for zinc is 40 milligrams per day,” Rizzo noted. “Exceeding this amount for prolonged periods can cause nausea, diarrhea, vomiting, stomach upset, and loss of appetite.”

Excessive zinc intake may also interfere with magnesium absorption, a mineral essential for bone health, sleep, and blood sugar regulation.

Zinc is found in both animal and plant-based foods, though absorption may differ. “Zinc from animal sources is more readily absorbed,” Derocha explained. Certain plant-based foods contain phytates, compounds that can inhibit zinc absorption.

For those following plant-based diets, Derocha recommends choosing sprouted or fermented seeds, nuts, and legumes to enhance zinc availability. Rizzo also advises vegans to consider zinc-rich plant sources or consult a healthcare provider about supplementation.

Top dietary sources of zinc

Whether through seafood, meats, legumes, or whole grains, zinc is accessible in a variety of dietary choices. With mindful eating, most people can meet their zinc needs and support their body’s essential functions naturally.