Where it begins
Zinc is naturally present in the Earth’s crust, commonly found in minerals such as sphalerite (zinc sulfide). Through weathering and erosion, small amounts of zinc are released into soil and water—but not all soils are equal.
In West Africa, zinc levels in soil can be highly variable. Sandy soils and those with low organic matter often have poor zinc availability, which can affect the nutrient content of crops grown there. That’s why zinc-enriched fertilizers are increasingly promoted to support food quality and public health.
How it enters your plate
Zinc reaches the diet through a mix of plant and animal sources. In West African households, common zinc-rich foods include:
- Meat, especially goat, beef, and chicken liver
- Dried fish and shellfish, such as crayfish or smoked shrimp
- Legumes like groundnuts, cowpeas, and pigeon peas
- Whole grains such as millet, sorghum, and unrefined maize
- Pumpkin seeds and other local seeds
While plant-based diets are often high in zinc-rich foods, absorption can be limited by compounds like phytates. Soaking, fermenting, or sprouting grains and legumes helps reduce these inhibitors.
What it does in your body
Zinc is involved in over 100 enzyme systems and plays a key role in:
- Immune defense, supporting white blood cells and fighting infections
- Wound healing and skin repair
- Growth and development, especially in children
- Taste and smell perception
- Cell division and DNA synthesis
Without enough zinc, your body struggles to repair itself, resist illness, or grow effectively, making this mineral vital for health, especially in childhood.
Are you getting enough?
Zinc deficiency is common in low-resource settings, including parts of West Africa, particularly where diets rely heavily on cereal grains without much animal protein.
Risk groups include:
- Children under five
- Pregnant and breastfeeding women
- People with gastrointestinal issues affecting nutrient absorption
Symptoms of deficiency may include:
- Frequent colds or infections
- Slow wound healing
- Loss of appetite or sense of taste
- Delayed growth in children
Takeaway Tips: Building Zinc-Rich Meals
- Pair legumes with vitamin C (like tomatoes or baobab) to boost zinc absorption.
- Use local seafood like dried shrimp or crayfish in soups and sauces.
- Ferment or soak grains before cooking to reduce absorption blockers.
- Consider crop rotation or zinc-enriched fertilizers in home gardens for better soil nutrition.
