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What to eat for zinc deficiency

Sep 16, 2025 Source: Cainiu Health
Dr. Yu Yongchao
Introduction
In general, zinc deficiency can be improved by consuming foods such as oysters, lean meat, eggs, pumpkin seeds, and kiwifruit. Additionally, medications such as zinc gluconate oral solution, zinc sulfate tablets, lysine zinc granules, glycyrrhiza zinc capsules, and zinc gluconate chewable tablets may be taken under medical guidance for supplementation. It is also important to maintain a balanced diet in daily life and avoid prolonged picky or selective eating. When cooking, steaming or boiling methods are recommended.

In general, zinc deficiency can be improved by consuming foods such as oysters, lean meat, eggs, pumpkin seeds, and kiwifruit. Additionally, medications like zinc gluconate oral solution, zinc sulfate tablets, lysine zinc granules, licorice zinc capsules, and zinc gluconate chewable tablets may be taken under medical guidance for supplementation. Specific details are as follows:

1. Foods

1. Oysters

Oysters are extremely rich in zinc, with over 70 mg of zinc per 100 grams, and the zinc they contain is highly bioavailable. Zinc is a component of many enzymes in the body, and supplementation can quickly improve symptoms caused by zinc deficiency such as reduced appetite and weakened immunity. Oysters are best prepared by steaming or roasting; excessive cooking should be avoided to prevent nutrient loss.

2. Lean Meat

Lean meat is rich in high-quality protein, which promotes the absorption and utilization of zinc. Consuming lean meat helps supplement zinc while also providing energy, alleviating fatigue and weakness associated with zinc deficiency. It can be prepared using various cooking methods such as stir-frying or stewing.

3. Eggs

Egg yolks contain approximately 1.3 mg of zinc per 100 grams and are also rich in nutrients such as lecithin and vitamin A. Lecithin helps protect the intestinal mucosa and enhances zinc absorption, while vitamin A works synergistically with zinc to maintain healthy epithelial tissues, improving dry skin caused by zinc deficiency. One egg per day can meet part of the daily zinc requirement.

4. Pumpkin Seeds

Pumpkin seeds contain about 7.1 mg of zinc per 100 grams, making them one of the plant-based foods highest in zinc. They are also rich in unsaturated fatty acids, which help regulate the intestinal environment and enhance zinc absorption. They can be consumed in moderation as a daily snack, but excessive intake should be avoided to prevent excessive fat consumption.

5. Kiwifruit

Kiwifruit contains approximately 0.4 mg of zinc per 100 grams and is also rich in vitamin C. Vitamin C promotes the transport and utilization of zinc in the body and reduces zinc loss. Eating kiwifruit can enhance the effectiveness of zinc supplementation and provide additional vitamins, helping to improve weakened immunity associated with zinc deficiency. It is best eaten raw.

2. Medications

1. Zinc Gluconate Oral Solution

This is an organic zinc preparation with good taste and high absorption rate, suitable for children, adults, and the elderly. It effectively replenishes zinc and improves symptoms of zinc deficiency such as poor appetite, delayed growth and development, and mouth ulcers.

2. Zinc Sulfate Tablets

An inorganic zinc preparation that is cost-effective, used for prevention and treatment of zinc deficiency disorders such as pica, acne, and delayed wound healing. It is recommended to take with meals to reduce gastrointestinal irritation.

3. Lysine Zinc Granules

Contains lysine and zinc gluconate. Lysine promotes protein synthesis and works synergistically with zinc to support children's growth and development. Suitable for children with growth retardation due to zinc deficiency. The granular form is easy to dissolve and convenient to take.

4. Licorice Zinc Capsules

Composed of glycyrrhizic acid and zinc. Glycyrrhizic acid reduces gastrointestinal irritation from zinc and has anti-inflammatory properties. It can be used to treat mouth ulcers, gastric ulcers, pediatric anorexia, and pica caused by zinc deficiency.

5. Zinc Gluconate Chewable Tablets

A chewable formulation that is convenient to take without water, ideal for individuals with swallowing difficulties. Effectively supplements zinc and helps relieve symptoms such as weakened immunity and rough skin caused by zinc deficiency.

In daily life, it is important to maintain a balanced diet and avoid long-term picky or selective eating. Cooking methods such as steaming or boiling are recommended to minimize zinc loss. When necessary, seek medical advice promptly and determine appropriate zinc supplementation dosage under professional guidance to avoid blind or excessive zinc intake.

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