Zinc Deficiency Triggers Inflammation in Your Body — Here’s What to Eat to Fix It

Chronic inflammation is a key contributor to many serious health conditions, especially those linked to aging, like osteoarthritis. This type of inflammation can damage tissues, cause persistent pain, and reduce mobility—particularly in joints—making everyday activities more difficult as you age.

One often-overlooked mineral that plays a crucial role in controlling inflammation is zinc. Maintaining proper zinc levels is essential for a strong immune system and for preventing the harmful effects of unchecked inflammation, especially age-related inflammation.

Why Zinc Matters

Zinc is a trace mineral that supports hundreds of vital processes in your body. When your zinc levels are too low, it can impair immune function and trigger widespread inflammation. Understanding zinc’s role in immune regulation is essential if you want to age healthily and avoid unnecessary chronic conditions.

The Link Between Zinc Deficiency, Inflammation, and Aging

According to the World Health Organization, roughly 31% of people globally are deficient in zinc. While this is a major concern in developing nations, it also has serious implications for aging populations worldwide.

In fact, for individuals who have a genetic predisposition to immune or inflammatory disorders, adequate zinc intake becomes even more critical. Researchers have found that zinc helps regulate the body’s inflammatory response and may help prevent the onset or worsening of age-related diseases such as arthritis.

“When you take away zinc, the cells that control inflammation appear to activate and respond differently; this causes the cells to promote more inflammation,” explains Emily Ho, a researcher at the Oregon State University College of Public Health and Human Sciences.

Ho also suggests that the current Recommended Dietary Allowance (RDA) — 11 mg/day for men and 8 mg/day for women — might be too low for older adults, who often absorb zinc less efficiently due to age-related changes in digestion.

Recognizing the Signs of Zinc Deficiency

Zinc deficiency can manifest in a variety of ways, and symptoms are often subtle at first. Common signs include:

• Chronic diarrhea

• Weakened immune system and frequent infections

• Skin rashes or dermatitis

• Impaired memory or difficulty concentrating

• Weight loss

• Loss of taste or smell

If you’re experiencing multiple symptoms from this list, it’s worth speaking to your doctor. Zinc deficiency is more common among people with poor diets, chronic liver or kidney conditions, alcoholism, sickle cell disease, and diabetes. Vegetarians and vegans may also be at higher risk since zinc from plant-based sources is harder for the body to absorb.

Why Zinc Is Hard to Track

Unlike other nutrients, there is no reliable blood test to determine your zinc status. This makes it especially important to ensure you’re consuming zinc-rich foods on a regular basis. As people age, their ability to absorb zinc decreases, which makes dietary intake even more important.

While zinc supplements are available, they should be taken with caution. Too much zinc can lead to nausea, copper deficiency, or immune suppression. It’s generally best to obtain zinc through your diet unless advised otherwise by a healthcare professional.

Top Food Sources of Zinc

Animal-based foods are generally the most bioavailable sources of zinc — meaning your body can absorb the mineral more easily from these foods. However, some plant-based options are also rich in zinc and can be included in a balanced diet.

Here are 10 of the best food sources of zinc:

1. Oysters – One of the richest sources of zinc

2. Beef – Particularly in lean cuts

3. Pork – Especially in tenderloin and shoulder cuts

4. Chicken – Dark meat contains more zinc than white meat

5. Crab and Lobster – High in zinc and delicious too

6. Chickpeas – A good plant-based option

7. Pumpkin seeds – Great as a snack or salad topper

8. Cashews – A zinc-rich nut

9. Fortified cereals – Easy to incorporate into breakfast

10. Dairy products – Such as cheese and yogurt

Including a variety of these foods in your diet can help ensure that you’re getting enough zinc to support immune health, reduce inflammation, and promote healthy aging.