Zinc is a mineral that is necessary for the health and beauty of our hair and skin and nails. It perfectly copes with the problems of rare hair and their loss. If you have 50 to 100 hairs falling out during the day, this is the norm, but if you notice that much more has started to fall out, then in this case you should sound the alarm. In this case, there are many reasons: it can be a hormonal failure in the body, an imbalance in nutrition, stress, genetics, infections, age, sudden weight loss, and others. Usually, one of the common causes is an unbalanced diet, so zinc can help you stop hair loss and can also cause new hair to grow.
Zinc deficiency hair loss
If your body has a lack of zinc, your hair rods become brittle, dry and weak, and there is a slow growth of hair, which can later lead to their loss. After reading this article, do not engage in self-diagnosis, and consult a doctor. If you think that the cause of hair loss is a lack of zinc, then pay attention to your nails, if they have white stripes or spots, it may be a signal of a lack of zinc. Do not forget that a lack of zinc and other useful vitamins and minerals can be caused by an incorrectly balanced diet, so first review your diet.
Zinc for hair growth: how it works
In order to understand the relationship between hair growth and zinc, you need to know what happens to hair when it is deficient. Some researchers believe that a lack of zinc can lead to a deterioration in the structure of the protein that makes up the hair follicle. In turn, weakened follicles cause hair loss.
It is believed that zinc plays a significant role in stabilizing the structure of DNA and RNA (ribonucleic acid), which is necessary for the division of hair follicle cells and improving hair growth.
Zinc also helps in regulating hormonal balance, which is possible and makes it effective in fighting hair loss. Studies show that people with gray hair who switched to a diet with high zinc content or started taking zinc-containing vitamins gradually restored their native hair color. Eating enough zinc is a good prevention of hair loss and dandruff.
Zinc benefits for hair
Zinc stimulates immune processes, which accelerates hair growth. Filling its lack promotes cell division and restores damaged hair structure.
Zinc also affects the sebaceous glands that secrete the sebum necessary for hair follicles, which prevents dry hair.
Dosage of zinc. Zinc etf
The daily norm of zinc is about 11 mg, but if it is deficient, it is recommended to consume 50 to 60 mg of zinc gluconate per day for 2-4 weeks. Exceeding this figure can be harmful to health and lead to undesirable side effects.
In addition to zinc gluconate, there are other types such as chelate, picolinate, oxide, sulfate, and many others. Their difference is in the digestibility of the body.
Zinc and hair loss
An overabundance of zinc can trigger hair loss. Therefore, do not overdo it and use zinc in excess of the recommended norm for more than 4 weeks, otherwise, it will have a bad effect on the hair and not only. If the body is over-saturated with zinc, vital minerals such as copper, iron, and magnesium stop being absorbed.
Our body contains the hormone Dihydrotestosterone, more briefly, DHT. At some point, it can interfere with the normal functioning of hair follicles and lead to gradual hair loss, most often it concerns male baldness. Since zinc increases the level of testosterone in the body, many people fear that it also affects the level of DHT. Fortunately, zinc, on the contrary, restricts its production and by regulating the hormonal balance, the risk of hair loss is reduced.
To naturally make up for the deficiency, you can include foods containing zinc in your diet: mussels, shrimp, meat (beef, pork, lamb, chicken), liver, wheat sprouts, egg yolks, nuts, and soy. Keep in mind that the body absorbs approximately 30% of the zinc contained in these products, so you may need vitamin supplements.
Zinc product: 6 products that contain zinc
Better known as aphrodisiacs, they are rich sources of zinc. Just 100 grams of this nutritious shellfish provides you with 493% of your daily zinc intake. In addition to zinc, oysters contain a large amount of protein, without which your body is not able to produce new fibers along with those that have already fallen out.
Since they contain linolenic, omega-3 fatty acids, they are excellent for maintaining hair health and Shine, it is recommended to add them to your daily diet. For example, walnuts contain omega-3 fatty acids and are rich in Biotin, vitamin E, and honey.
An excellent source of nutrients for restoring and maintaining hair, which can be included in your menu on a permanent basis. Eggs contain a huge amount of protein, as well as Biotin, vitamin B, zinc, zinc selenide, sulfur, and iron.
4. Chickpeas (or lentils)
Chickpeas or Turkish peas contain protein, vitamins A and B6, and zinc. Protein, essential for hair growth, zinc, and vitamin A prevents dryness and hair loss. Prepare a curry and add chickpeas to it, prepare vegetarian dishes or your own super-nutritious hummus and your hair will say thank you.
5. Yams and sweet potatoes
It has a well-deserved reputation as a very nutritious product and contains omega-3 fatty acids, magnesium, phosphorus, potassium, sodium, zinc, vitamins A, B, C, K and E. At the same time, sweet potatoes are a natural source of beta-carotene, a powerful antioxidant that breaks down vitamin A in the body. Vitamin A, in turn, increases the production of sebum, preventing dry hair.
A nutritious product for those who dream of a chic head of hair. Popeye’s favorite food is rich in iron, beta-carotene, folic acid, and finally zinc.
Interesting facts about zinc
- in an adult, the zinc content in the body is 2-3 grams.
- Zinc in the body is mainly found in the skin, cells, hair, bone tissue and seminal fluid.
- in order for zinc to be well absorbed, you need to take vitamins B6 and A, but do not forget that folic acid, iron, manganese, and large doses of calcium prevent zinc absorption.
- zinc Deficiency can lead to excessive consumption of alcohol, immunosuppressants, diuretics, anabolic, oral contraceptives, phosphates and phytates.
- If you didn’t know, when using zinc, our body does not absorb vitamin A, iron and copper.