Zinc – The Mineral That Helps You Stay Well in Winter

When people think about nutrients that support immunity, there are a few that immediately come to mind, but zinc is rarely at the top of the list.

Despite that, it plays an important role in many everyday processes, including how well we respond to winter bugs, how our skin repairs itself, and even how we

perceive taste and smell.

Because of its wide-ranging effects on health, winter is an ideal time to shine a light on this underappreciated mineral.

Why Zinc Matters

Zinc is involved in hundreds of reactions in the body. Although we only need small amounts, its impact is surprisingly broad.

It’s essential for:

• A healthy immune response

• Wound healing and tissue repair

• Skin integrity and inflammation balance

• Hormone production

• The senses of taste and smell

• The growth and development of new cells

When we don’t get enough zinc, these processes can feel more sluggish, and the signs often show up in subtle but noticeable ways.

Signs You May Need More Zinc

Low zinc status isn’t always easy to spot, but some common clues include:

• Dry or inflamed skin

• Slow wound healing

• Increased susceptibility to coughs and colds

• Reduced taste or smell

• Brittle nails or hair changes

• Lower appetite

These signs don’t confirm a deficiency, but they can highlight when it might be worth looking more closely at your intake.

Where to Find Zinc in Food

Fortunately, zinc is fairly easy to include in the diet. You’ll find it in both plant and animal foods, which makes it accessible for most dietary patterns.

Some helpful sources include:

• Pumpkin, sunflower, and sesame seeds

• Lentils, chickpeas, and beans

• Meat and poultry

• Eggs

• Dairy products

• Nuts

• Oats, quinoa, and wholegrains

Variety tends to work well, different foods provide zinc in slightly different amounts and forms, so mixing sources across the week is a simple, effective approach.

Do You Need a Supplement?

For many people, food sources are enough. But some situations, higher stress, digestive issues, pregnancy, certain medications, high alcohol intake, or limited diets, can increase the need for zinc or reduce absorption.

Supplements aren’t always necessary, and more isn’t better. Too much zinc can interfere with other minerals like copper, so it’s best to take a personalised approach.

If you’re unsure whether you’re meeting your needs, it’s worth speaking with a practitioner who can help you review your diet and symptoms in context.

Small Steps That Make a Difference This Winter

Adding a few zinc-rich foods each day is a simple way to support your immune system, skin health, and general wellbeing as the weather gets colder.

Something as small as adding seeds to porridge, choosing beans more often, or including eggs in meals can make a meaningful difference over time.

Winter brings its own set of demands on the body, so nourishing yourself with supportive nutrients like zinc is an easy, practical way to feel more resilient through the season.

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