Zinc is an essential trace mineral that is required in minimal amounts for various bodily processes. It functions as a coenzyme for more than 300 enzymes. It plays a vital role in cell metabolism, protein synthesis, triggers the immune system, stimulates the sense of smell and taste, wound healing and in the repair of tissues. Zinc plays a crucial role in growth and development during childhood, adolescent stage and pregnancy. The body does not store zinc hence it is vital to get adequate amounts from the diet to meet the demands.

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Zinc deficiency is common among kids, adolescents, older people and women who are pregnant and lactating. The deficiency of this vital trace mineral is indicated by growth retardation, poor appetite and compromised immune system. Severe zinc deficiency may result in hair loss, impotency, diarrhea, weight loss, taste abnormalities, lethargy and eye and skin lesions. Also Read: Top 5 Essential Oils To Revamp Your Skin Health

The recommended dietary allowance of zinc for normal adults both in men and women is 10-12 mg/day. It is vital to get an adequate amount of zinc from a spectrum of natural food sources to lower the risk of deficiency disorders. Some of the richest dietary sources of zinc include beans, legumes, nuts, dairy, potato, dark chocolate, eggs and animal products. Check the infographic for more details.

5 foods rich in zinc