On an average we shed about 100 strands of hair a day. The few you see on your hair brush are perfectly normal. It’s when you find yourself losing a noticeable bunch each day that you need to start worrying.
Zinc is essential for us as it helps in many biological functions. It also plays a major part in the functioning of more than 300 enzymes in the body. Adults have about 2-3 grams of zinc in their bodies. These are found in various parts like bones, cells, tissues and organs, with muscles and bones containing about 90% of the chunk. Zinc is important for the health of skin and hair, for good vision, for sensory health like the sense of smell, taste and even for a good appetite. It is also very important for fertility.
How zinc helps hair
Zinc is very important for your hair. One of the first things it does is to prevent signs of early aging by preventing grey hair. It also helps keep your hair thick and strong, thus preventing breakage and hair loss. Zinc also prevents dandruff, which is why most anti-dandruff shampoos contain some amount of zinc. It is also essential to make your hair look good by giving it a natural and healthy shine.
Symptoms of zinc deficiency in hair
Zinc plays a crucial part in keeping your hair healthy and preventing signs of aging on hair. Its deficiency could cause some very noticeable changes in how your hair’s overall health is.
If you have zinc deficiency, your hair will:
- Start losing its shine
- Start greying
- Start thinning
- Start getting affected with dandruff
Natural ways to include zinc in your diet
While zinc deficiency can cause various health issues, too much of zinc is also not a good thing. Our bodies don’t produce zinc, so it is important to have a diet that is balanced in its zinc content. Including zinc-rich foods is the easiest way to fight zinc deficiency. Remember to include variety and not have only one or few of these on a regular basis.
Here are ten foods that can help you get back that much-needed zinc in your body:
- Spinach – Having spinach as the main part of a salad is a good way to add more zinc to your diet.
- Kidney beans – Yet another non-meat source of zinc, you can have it as a dish on its own or add to other recipes.
- Peanuts – These contain a good amount of zinc and you can easily have them as a snack on their own, add them to salads, have them made as a dip or add to any other recipe.
- Egg yolks – These are a good source of zinc, so adding them to your diet is important instead of having only egg whites.
- Wheat germ – It contains a big amount of zinc that is good for your daily intake. You can easily sprinkle some toasted wheat germ on other recipes and enjoy.
- Sesame seeds – These are rich in zinc content and you can have them lightly roasted, or even raw.
- Pomegranate – These contain some of the highest amount of zinc found in fruits. You can have it on its own, add it to custard, or even add it to any of your salads.
- Dark chocolate – Yes it’s true. Unsweetened dark chocolate is a great way to boost your zinc levels. Treating yourself occasionally can sometimes be a good idea to include variety while having zinc.
- Cashews – Cashews contain the highest amount of zinc that is found in nuts. You can have it during a snack or add it to other recipes.
- Meats and fish – Meats are undoubtedly one of the best sources of zinc. Beef, pork, turkey, chicken, lamb, crabs, lobsters, oysters, clams, mussels, shrimp, turkey, salmon are all good sources of zinc.