What is zinc?

Why zinc matters

Zinc also helps your body break down carbohydrates and supports the action of insulin, and it's needed for healthy growth in pregnancy and childhood.

Low zinc can show up as:

• frequent infections
• hair loss
• poor appetite
• a dulled sense of taste or smell
• skin sores and wounds that heal slowly

Zinc from plant foods is harder for your body to use than zinc from animal foods, so vegetarian and low-protein diets tend to be lower in it.

Zinc in Indian food

Good sources include eggs, chicken, mutton and fish, along with nuts, seeds, whole grains and pulses. Fruits and vegetables provide very little.

If you're vegetarian, include these most days:

• dal, chana or rajma
• a handful of nuts and seeds such as til or sunflower seeds
• whole grains rather than refined flour

Talk to your doctor before taking zinc supplements, because more isn't always better.

Is zinc on a report?

Zinc isn't part of routine health check-ups. If your doctor suspects you're low, they may order a blood test and will read the result together with your symptoms and diet.