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" Zinc\u00A0plays a crucial role in over 300\u00A0reactions in the\u00A0body, and it&amp;#039;s found basically\u00A0everywhere:\u00A0our organs, skin, bones, muscles and cells. In fact, as a mineral, zinc is second only to iron for it&amp;#039;s concentration in the body. Essential for hormone production, fertility, immunity, DNA repair, metabolism, wound healing and much much more,\u00A0a daily intake of zinc is super important\u00A0for staying healthy. Our bodies have no way of making or storing zinc, so it needs to be obtained continually through our\u00A0diets\u00A0\u2013\u00A0see where to get it below. But first,\u00A0how can you tell you&amp;#039;re not\u00A0getting enough? 1. You&amp;#039;re always getting ill Zinc is vital for the functioning of the immune system, and our body&amp;#039;s ability to fight illness. Having adequate levels of zinc means you are less likely to be sick and more likely to recover quickly. 2.\u00A0You have white spots or streaks on your nails While yet to be proven definitively, some practitioners believe that these white marks could be a sign of a zinc deficiency. We do know with certainty that zinc is vital for the health of our nails, as well as our hair (it can help strengthen our locks and prevent hair loss) and skin, which leads onto\u2026. 3. You have bad skin or acne Zinc accelerates the renewal of skin cells, and has also proven effective for acne by acting as a natural anti-inflammatory. It also helps to even out oil production, an excess of which can underlie problematic and spot-prone skin. 4. Your libido is non-existent\u00A0 Zinc is required for the production of the hormone testosterone, and testosterone is a major component of sexual desire in both males and females. Libido can decrease dramatically when testosterone levels are low in both men and women. 5. You\u00A0drink a lot of\u00A0alcohol\u00A0 Unfortunately, alcohol is a double whammy when it comes to zinc. Alcohol both decreases zinc absorption and increases the rate at which we excrete zinc in our urine. So what are the best foods for boosting your zinc levels?  Pumpkin seeds  Shellfish  Grass-fed red meat  Poultry  Oysters  Spinach  Cashews  Beans  Wholegrains  Yoghurt   Animal foods such as meat and shellfish contain zinc in the most readily absorbable form for the body and, although they&amp;#039;re\u00A0probably not a daily diet staple for you, oysters are the richest source.\u00A0Still, high quality red meat and poultry also contain good levels.\u00A0 But be aware that, while\u00A0legumes, whole grains and some other plant foods do\u00A0contain\u00A0zinc, they\u00A0also contain compounds called phytates, which can bind with zinc and interfere with\u00A0its absorption. As a vegetarian or\u00A0vegan, you CAN get enough zinc through your diet, you just need to ensure\u00A0you get a wide variety of the above zinc containing plant foods. Soaking beans, seeds and grains for a few hours before cooking them can also be beneficial, by helping to break down these phytates. Note\u00A0that the body&amp;#039;s requirement for dietary zinc increases during\u00A0pregnancy\u00A0and breastfeeding, when\u00A0exercising\u00A0regularly, and during times of\u00A0illness. "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.cosmopolitan.co.uk/body/diet-nutrition/a33527/5-signs-youre-low-in-zinc/>