Zinc is one of the most essential minerals for the human body, yet many people unknowingly fall short of their daily requirement. This deficiency can affect immunity, energy, skin health, digestion, hormone balance and even mental wellness. Recently, an AIIMS trained doctor highlighted the growing concern of zinc deficiency among adults and children and suggested five easily available foods that can naturally boost zinc levels.

This blog explains why zinc is important, signs of deficiency, the five recommended food sources, and how to include them in your everyday diet. The information is designed to help you understand your nutritional needs in a simple and practical way.

Why Zinc Is Important for the Body

Zinc plays a key role in several body functions. It is required for cell growth, immunity, wound healing and enzyme activity. Even a mild deficiency can lead to several health issues. Some of the most important roles of zinc include:

1. Strengthening immune function

2. Supporting wound healing and tissue repair

3. Improving skin, hair and nail health

4. Regulating hormones and reproductive health

5. Supporting cognitive function and memory

6. Assisting metabolism and digestion

7. Helping with taste and smell perception

Since zinc is not stored in the body, a regular intake through food is essential.

Signs You May Have a Zinc Deficiency

Many people do not realize that they are low in zinc. The symptoms are often subtle and resemble common health problems. An AIIMS trained doctor listed several warning signs that may indicate a deficiency.

1. Frequent infections and weak immunity

2. Slow wound healing

3. Hair fall or thinning hair

4. Loss of appetite

5. Reduced sense of taste or smell

6. Skin problems such as rashes or acne

7. Poor concentration and brain fog

8. White spots on nails

9. Unexplained fatigue

If these symptoms persist, it may be time to evaluate your diet and include zinc rich foods.

Five Food Items Recommended by the AIIMS Trained Doctor

According to the doctor, boosting zinc through natural foods is the most effective method. Supplements can help in some cases, but food based sources are easier to absorb and have fewer side effects. Here are the five foods he recommends adding to your diet.

Chickpeas

Chickpeas are one of the best plant based sources of zinc. They are rich in protein, fiber and several essential minerals. Regular consumption can improve immunity, digestion and overall health.

How to include:

1. Make chickpea salad with vegetables

2. Prepare boiled chana with spices

3. Add chickpeas to soups and stews

4. Use roasted chana as a healthy snack

Chickpeas are especially useful for vegetarians who may struggle to meet zinc needs.

Pumpkin Seeds

Pumpkin seeds are considered a powerhouse of nutrients. They contain zinc, magnesium, iron and healthy fats. Just a handful a day can help improve zinc levels significantly.

How to include:

1. Add seeds to smoothies

2. Sprinkle on top of oats or yogurt

3. Mix with nuts for a trail mix

4. Use as a topping for salads

Pumpkin seeds are also known to support heart health, reduce inflammation and enhance sleep quality.

Paneer or Cottage Cheese

Paneer is a rich source of zinc, protein and calcium. It is particularly beneficial for children, teenagers and adults who require extra nutrients for growth and bone health.

How to include:

1. Add paneer cubes to sabzi or curries

2. Prepare grilled paneer as a snack

3. Include paneer in sandwiches or wraps

4. Make paneer bhurji with vegetables

For people who do not consume meat or eggs, paneer is an excellent way to boost zinc intake.

Eggs

Eggs provide high quality protein along with zinc, iron and essential vitamins. They are one of the easiest and most affordable sources of nutrition.

How to include:

1. Eat boiled eggs for breakfast

2. Prepare omelettes with vegetables

3. Use eggs in sandwiches or salads

4. Add them to rice or noodle dishes

Since eggs contain many nutrients in a small serving, they are ideal for maintaining good immune function and overall health.

Lentils

Lentils are another valuable plant based source of zinc. They contain protein, fiber, folate and minerals that support digestion, energy levels and immunity.

How to include:

1. Prepare dal with ghee and spices

2. Use lentils in khichdi

3. Add lentils to soups

4. Make sprouted lentil salad

Lentils are easy to cook, affordable and suitable for all age groups.

How Much Zinc Do You Need Daily

The daily requirement of zinc varies by age and gender. Here is a simple guide:

1. Adult men require around 11 mg per day

2. Adult women require around 8 mg per day

3. Pregnant and breastfeeding women require slightly more

A balanced diet containing a mix of plant based and animal based foods generally meets these needs.

Who Is at Higher Risk of Zinc Deficiency

Although anyone can experience low zinc levels, certain groups are more vulnerable.

1. Vegetarians and vegans

2. People with poor dietary habits

3. Individuals with digestive issues such as Crohn’s or IBS

4. Older adults

5. Pregnant and breastfeeding women

6. People who consume excessive alcohol

For these groups, conscious dietary planning is important.

Tips to Improve Zinc Absorption

Eating zinc rich foods is important, but your body also needs to absorb the mineral properly. Here are some tips:

1. Avoid tea or coffee immediately after meals

2. Include vitamin C rich foods such as lemon, oranges or tomatoes

3. Use sprouting or soaking methods for legumes

4. Pair plant based zinc sources with protein

5. Reduce intake of highly processed foods

These simple habits can enhance overall nutrient absorption.

Can You Take Zinc Supplements

Supplements can be helpful in cases of severe deficiency, but they should not be taken without medical advice. Excessive zinc intake can lead to nausea, headaches, digestive issues and imbalance of other minerals. A doctor can recommend the correct dosage if needed.

The AIIMS trained doctor emphasized that most people can achieve healthy zinc levels through a well balanced diet alone.

Why Zinc Matters for Immunity

In recent years, immunity has become a major health priority. Zinc plays a key role in strengthening immune cells, fighting infections and reducing inflammation. People who frequently fall sick often benefit from increasing zinc intake.

Zinc also helps the body recover faster from viral and bacterial infections. It supports white blood cell activity and regulates the immune response.

Zinc and Skin Health

Zinc is known for its positive impact on skin. It helps control acne, supports collagen production and reduces inflammation. Many dermatologists recommend zinc rich foods for people struggling with skin problems, especially teenagers and young adults.

Creating a Zinc Friendly Daily Diet

Here is a sample day plan that includes the recommended zinc rich foods.

Breakfast: Boiled eggs or vegetable omelette
Midday snack: Pumpkin seeds
Lunch: Dal with roti and salad
Evening snack: Roasted chickpeas
Dinner: Paneer sabzi with vegetables

This simple plan can help most people meet their daily zinc needs.

Conclusion

Zinc is one of the most vital minerals required for immunity, growth, brain function and skin health. An AIIMS trained doctor’s list of five foods offers a practical way to improve zinc intake naturally. Chickpeas, pumpkin seeds, paneer, eggs and lentils are affordable, widely available and easy to include in daily meals.

By making small, consistent changes in your diet, you can strengthen your immunity, enhance your energy levels, support healthier skin and maintain overall wellness. This balanced approach is more effective than relying solely on supplements and ensures long term health benefits.

If you are experiencing symptoms of deficiency, reviewing your diet and adding zinc rich foods can make a meaningful difference.