Zinc is often called the 'immunity mineral' — and for good reason. This single micronutrient is essential for immune cell production, protein synthesis, wound healing, hair growth, skin health, and male fertility. An estimated 20–50% of Indian adults are deficient, particularly vegetarians.
This guide explains what zinc actually does, how to identify deficiency, and the best sources for Indians.
Zinc deficiency causes frequent infections, hair loss, poor wound healing, and reduced fertility. Dietary sources should be priority, but many Indians benefit from 15–30mg zinc supplementation daily.
Best Zinc-Rich Indian Foods
Beef and mutton (8–10mg per 100g), Chicken (1.5–2mg per 100g), Eggs (1.3mg per egg), Pumpkin seeds (7mg per 30g), Sesame seeds (8mg per 100g), Chickpeas and lentils (2–3mg per 100g cooked), Cashews (5.6mg per 100g).
Sources & Editorial Standards
This article was prepared by the Nutsutra Editorial team in accordance with our Editorial & Sourcing Policy. All statistics and health claims are drawn from peer-reviewed research; specific studies are cited inline where referenced. When evidence is limited or contested, we say so explicitly.