Zinc is a vital mineral for healthy hair, skin and nails. Learn why dermatologists recommend zinc for hair growth and how zinc consumption can prevent hair loss.
A good zinc supplement for hair loss will supply a good amount of the mineral, as well as other key hair nutrients such as biotin, vitamin C and iron. Clinical studies show that a good dosage of zinc for hair growth in women is 22 mg., depending on their age and if they are pregnant or nursing.
How is Zinc Good for Hair Growth?
To understand the link between zinc and hair growth, you should first know the connection between deficiency in zinc and hair loss. Some experts believe that zinc deficiency actually can lead to deterioration of the protein structure that makes up the hair follicle. This weakening of follicles can in turn cause hair shedding and hair loss.
Zinc is also believed to play a crucial role in DNA and RNA production. This is required for the normal division of hair follicle cells, leading to healthier hair growth.
Zinc also may help keep hormone levels balanced, which could be one of the reasons why it is so effective in preventing hair loss. There are even a few outlying studies in which people’s grayed, aged hair returned to its original color when nourished with zinc-rich diets or hair growth supplements. As a bonus, zinc for hair growth may help eliminate dandruff on the scalp as well.
Zinc Deficiency and Hair Loss
First of all, it should go without saying: do not diagnose yourself solely with a blog post. See a medical professional for medical diagnoses. That said, if you believe your hair loss is caused by zinc deficiency, examine your nails. In some cases white lines on your nails can signal zinc deficiency.
Zinc deficiency, and deficiencies of other healthy hair nutrients, may be associated with low-calorie diets and crash dieting. If you believe you’re suffering from zinc deficiency, balanced diet to cure thinning hair and hair loss is the key.
6 Foods with Zinc for Hair Growth
- Oysters – Best known as aphrodisiacs, oysters are a rich source of zinc for hair growth. Just 3 ounces of this nutritious shellfish boast a whopping 493% of your daily allowance of zinc. Zinc also helps support the oil glands that fill the hair follicles with sebum maintaining moisture in hair and preventing dryness. Oysters are also a great source of protein. Without enough protein, your body can’t replace the hairs that you shed every day.
- Nuts – Make nuts a regular on your healthy hair menu. Nuts are regarded as an excellent food source to protect the hair and help it keep its color. Nuts also contain alpha-linolenic acid, an omega-3 fatty acid that may help condition hair. Walnuts are rich in omega-3 fatty acids, biotin and Vitamin E as well as copper, and are a terrific source of zinc. Also try cashews, pecans and almonds.
- Eggs – Eggs are a great source of high quality protein as well as biotin, B vitamins, zinc, selenium, sulfur and iron. An excellent source of nutrients for hair growth and hair strength, enjoy one scrambled, boiled, poached or added to your favorite dishes on a regular basis.
- Chickpeas – Garbanzo beans are a very good source of protein, vitamin B6 and zinc. The protein is needed for hair growth, plus zinc and vitamin A work together to prevent dandruff and hair loss. Add to curries, vegetarian dishes or make your own hummus for a nutritious super-boost of zinc for hair growth. Hint: other beans like lentils are also packed with protein, iron, zinc and biotin.
- Sweet potatoes – With a well-deserved reputation as a superfood, sweet potatoes contain omega-3 fatty acids, magnesium, phosphorus, potassium, sodium, zinc, and vitamins A, B, C, K and E. Sweet potatoes are also an excellent natural source of beta-carotene, a powerful antioxidant that your body turns into vitamin A. In hair, vitamin A promotes the secretion of sebum by hair follicles to protect them from drying out.
- Spinach – The nutritional profile of spinach makes it an excellent superfood for anyone longing for lovely locks. Popeye’s favorite green is rich in iron, beta carotene, folate and also a good source of zinc for hair growth. Replace the lettuce in your salad with baby spinach for an easy way to get more of the leafy green in your daily diet.