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Zinc: essential functions and deficiency indicators
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This vital trace element is indispensable for maintaining bodily health. Unfortunately, many of us do not consume sufficient amounts, as it is primarily found in foods that rarely appear on our plates. Therefore, it is worthwhile to identify the richest zinc sources and understand which physiological processes it facilitates.
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The importance of zinc in pregnancy, diabetes, and more
Brain: People with Alzheimer's and Parkinson's disease have been shown to have much lower levels of zinc in their blood than healthy people (Brewer et al. 2010). Zinc is a micronutrient necessary for proper brain development and central nervous system function, and its deficiency is associated with neurological dysfunction and human brain pathology. However, observed too little zinc may increase the likelihood of blood clots and anxiety.
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Where to find zinc in your diet?
Zinc is found in many foods, so a well-balanced, varied diet is sufficient to meet the demand for this element.
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The best sources of zinc are:
Food Product Zinc content (mg/100g) Oysters 45-75 Male 21 Calf liver 9 Pigeons 8 Cocoa 16% 7 Beef 4 Serum fat ementaler 4 White beans, dried seeds 4 Seeds of sesame 3 Zinc appears to work in a comprehensive way on the whole body. So if you feel weakened, sleepy, your hair falls out, you have no appetite, and you're prone to infections, these are worrying signs of a lack of elemental nutrients.
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Scientifically reviewed by a clinical dietitian
• 24.09.2026
mgr Literatura: Kaur, K., Gupta, R., Saraf, S. A. and Saraf, S. K. (2014), Zinc: The Metal of Life. Comprehensive Reviews in Food Science and Food Safety, 13: 358–376. doi: 10.1111/1541-4337.12067 Muhamed PK, Vadstrup S., Zinc is the most important trace element. Ugeskr Laeger. 2014 Mar 3;176(5). Agata Jabłońska-Trypuć, Artykuł poglądowy. Aktywność biologiczna wybranych mikroelementów w skórze i ich rola w cukrzycy. Przegląd Kardiodiabetologiczny 2007; 2, 2: 122–126. Kunachowicz H., Nadolna I., Przygoda B., Iwanow K.: Tabele składu i wartości odżywczej żywności. Wydawnictwo Lekarskie PZWL, Warszawa 20
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