Zinc

Zinc, chemical symbol Zn, is an essential trace element for growth, occupying the active sites of many enzymes, where activity usually depends on it. Its roles span structural, catalytic, and regulatory functions across hundreds of enzymes, supporting immunity, wound healing, protein synthesis, and reproduction. Meat, shellfish, legumes, nuts, seeds, and whole grains supply it, though cereal phytates can block absorption — a real consideration in plant-based diets. Deficiency stunts growth and weakens immunity and remains a public-health issue where refined staples dominate diets. Food processors use it as a fortification nutrient, while heavy supplementation can interfere with copper uptake.