Life isn’t perfect, but your hair can be. Can zinc help you achieve that? It sure can! Many people, including health experts and nutritionists, swear by zinc to strengthen and improve hair health.
In this write-up, we’ll give you an insight into the many hair benefits of zinc and how you can incorporate zinc into your diet to enjoy its perks.
Zinc and Hair – Relationship
Zinc plays a vital role in the repair and growth of hair tissues, thereby boosting oil glands around the follicles to work efficiently. Hence, a deficiency in zinc can lead to excessive hair fall and thinning. In addition, zinc deficiency is also related to the deterioration of the protein structure of hair follicles, which ultimately results in hair loss.
Several studies show that hair loss caused by zinc deficiency can be reduced by the consumption of zinc supplements. Besides, several people have also reported reviving their hair strength, color, and texture with a well-balanced zinc-rich diet.
How is zinc good for your hair?
The micronutrient is believed to play an essential role in the production of DNA (Deoxyribonucleic acid) and RNA (Ribonucleic acid) – the two most important molecules in our body. So, how does this do any good to your hair? Well, DNA and RNA are required for the proper division of follicle cells, which further results in healthier hair growth.
Besides, zinc may also keep your hormones balanced which is another effective factor in preventing hair loss.
Is zinc ever bad for your hair?
Despite the many great benefits of zinc for your hair, a surplus of this micronutrient can rather cause hair loss. A high level of zinc in your body can absorb other essential minerals, cause hormonal imbalance, and boost the production of testosterone. All these factors would further contribute to hair thinning and hair loss.
This is why it is so important for you to maintain a balanced zinc diet, consuming just the right daily dose. On average, women require about 8mg, and men need 11mg of zinc on a daily basis. You can easily get your daily intake of zinc by consuming whole foods like spinach, wheat germ, lentils, oysters, and pumpkin seeds.
How to incorporate the right amount of zinc into your diet?
There is a fine line between taking too little and too much zinc. But, the outcome of both can be huge. For this reason, most health experts think it is better to get your zinc intake from foods rather than supplements.
Below, we’ve listed a few natural sources of zinc that can help you achieve your hair goals:
- Oysters
- Beef
- Spinach
- Pumpkin Seeds
- Seafood such as crabs, lobsters, and prawns
- Cashews and almonds
- Egg yolk
- Soy and dairy products
- Kidney beans
According to studies conducted by the National Institutes of Health, animal-based foods are considered to be the better sources of zinc compared to plant-based sources. This is why vegans or people who follow a plant-based diet are generally at a high risk of zinc deficiency. If you’re one, don’t worry! You can always turn to the right zinc supplements. But before doing so, make sure to consult with your doctor or nutritionist.
