AIIMS and Harvard trained doctor reveals why you need to watch out for zinc deficiency. Check signs and dangers

Zinc is essential for immune strength, gut stability and continuous cell repair. When levels drop, the body becomes more vulnerable to chronic inflammation, fatigue, slower recovery and recurring illness. Because zinc deficiency develops quietly, many people fail to recognise it early — and a sudden loss of taste or smell is often the first warning sign. Low zinc also weakens tissue repair and immune coordination, causing infections to linger and even minor cuts to heal more slowly.

Recently, AIIMS- and Harvard-trained gastroenterologist Dr Saurabh Sethi took to Instagram to explain why people should be especially vigilant about zinc deficiency.

According to him, one of the earliest and most overlooked indicators is a noticeable decline in taste and smell. Contrary to popular belief, reduced appetite is not the first symptom. Instead, fading sensory perception — often accompanied by slower wound healing — appears much sooner.

Common signs of zinc deficiency

Zinc deficiency can cause a sudden loss of taste or smell without congestion or fever, closely resembling Covid symptoms. Other signs include:

• Frequent or recurring infections
  
  
• Reduced appetite or shifting food preferences
  
  
• Persistent fatigue and low energy
  
  
• Brittle or weak nails
  
  
• Thinning or shedding hair
  
  
• Increased inflammation
  
  

How to naturally boost zinc intake

Dr Sethi recommends prioritising food sources over supplements. Plant-based options include pumpkin seeds, chickpeas, lentils and cashews, while oysters remain the richest natural source for non-vegetarians.

Nutrition experts say restoring zinc through a balanced diet can strengthen immunity, enhance metabolic health and prevent long-term complications. Even small dietary adjustments can reverse early symptoms.

When to seek medical help

If you suddenly lose your sense of taste or smell — without fever, congestion or signs of a viral illness — experts advise getting tested for zinc deficiency. A simple dietary correction can often provide quick relief.

Dr Sethi’s key message: early detection can prevent larger health problems. Paying attention to subtle symptoms can help identify a treatable deficiency before it affects your overall well-being.

Tips to maintain healthy zinc levels

• Add zinc-rich foods like pumpkin seeds, chickpeas, lentils and cashews to daily meals
  
  
• Include oysters, eggs or poultry if they fit your diet
  
  
• Eat a balanced mix of whole grains, nuts, legumes and lean proteins
  
  
• Limit ultra-processed foods that hinder nutrient absorption
  
  
• Support gut health to improve zinc uptake
  
  
• Monitor intake if you follow vegetarian, vegan or restrictive diets
  
  
• Consult a doctor if symptoms like taste loss or delayed healing persist
  
  
• Use supplements only under medical guidance, especially with chronic conditions