Zinc deficiency impairs the immune system, wound healing, and many metabolic processes. Animal foods provide well-available zinc; plant sources often contain phytates that inhibit absorption. Here you can see which foods are classified as suitable or unsuitable with zinc deficiency.
With Zinc Deficiency, 220 foods are currently allowed and 48 foods are not recommended. Check all foods in the interactive tool above.
Zinc-rich foods with good bioavailability: oysters (highest zinc content of all foods), red meat, poultry, eggs, cheese (especially Gouda, Emmental), pumpkin seeds, lentils, and chickpeas (soaked or sprouted for better availability).
Phytates in legumes, nuts, and whole grains bind zinc and inhibit its absorption. Soaking and sprouting legumes and sourdough fermentation in bread significantly reduce phytate content. Strong coffee and alcohol can increase zinc losses.
Symptoms include: frequent infections (weakened immune system), slowed wound healing, hair loss, taste and smell disturbances, skin changes, growth delays in children, and erectile dysfunction in men. A blood test confirms the diagnosis.
Animal zinc from meat, fish, and eggs is absorbed significantly better (30 to 40%) than plant zinc (15 to 26%), as no phytates inhibit absorption. Vegetarians and vegans have an increased risk of zinc deficiency and should focus on zinc-rich plant sources and soaking or sprouting.
The best zinc sources are oysters (by far the richest), beef, liver, pumpkin seeds, sesame, cheese, lentils, oats, and cashews. Animal sources are better absorbed than plant sources.
Soaking, sprouting, and fermenting grains and legumes reduces phytate content and improves zinc absorption. Combining with vitamin C and animal protein additionally promotes bioavailability.