Zinc: does this word make you think of batteries and metallurgy? However, it is above all an essential nutrient for our body… And for our hair! Its effects in stopping hair loss are no longer in doubt, and it also acts on the regrowth and strengthening of nails and skin. Where to find it? How to consume it? What are the specific benefits of zinc on the hair and body? Madam President answers all your questions!
Zinc: what is it?
Zinc is a trace element essential for the proper functioning of our body. Like vitamin A , it is a powerful antioxidant. It therefore fights against cell aging: fewer wrinkles, fewer spots... The essential peach skin! Overall, zinc acts on alopecia (and abnormally high hair loss in general), the health of the hair, scalp, nails and skin. Only problem: the body can neither synthesize it nor store it. It is therefore essential to consume it every day to avoid becoming deficient. Like iron , zinc is present in foods of animal or plant origin: in short, easy to find (and we like that)!
How can I benefit from the benefits of zinc on my hair?
Normally, a healthy and balanced diet meets the body's daily needs (12 mg/day for women, 14 mg/day for men). Note that, as with many nutrients, zinc needs increase during pregnancy and breastfeeding. Deficiency can therefore quickly occur... And for good reason, zinc reserves are depleted very quickly, particularly with the consumption of coffee, tea, alcohol or tobacco. Stress and fatigue also take their toll. In short: these reserves are fragile and easy to empty.
In addition, the zinc present in plants is less well assimilated by the body than that present in foods of animal origin: once again, vegetarians and vegans must be careful!
But don't panic: the actions and benefits of zinc on the hair and the body are so numerous that the deficiency is very quickly visible, you cannot miss it! Hair loss, dry skin, digestive problems, stubborn acne... A pure pleasure! But beware of false good ideas: an excess of zinc is not positive either! It will notably limit the absorption of other nutrients and can cause other equally unpleasant disorders: iron deficiency, reduced immunity, vomiting, etc. We must therefore find the right balance and, we can never say it enough, not accumulate several courses of food supplements.
The benefits of zinc on the body
Zinc participates in the synthesis of proteins and DNA and in the formation of cells... In short, like an air of déjà vu with vitamin A and, you understand (we have repeated it enough anyway) : it is IN-DIS-PEN-SABLE to be in good health! Let’s take a closer look at the benefits of zinc.
The benefits of zinc on nails and skin
Zinc participates in the constitution of proteins. Keratin is the main protein in nails and hair... Zinc therefore participates in the synthesis of keratin and, thus, in the strengthening of nails. Without zinc, the nails will be soft and brittle!
And on the skin too, zinc works miracles! It participates in healing and therefore soothes many skin problems: psoriasis, seborrheic dermatitis, acne... In short, once you have tasted the benefits of zinc, you can no longer do without it!
The benefits of zinc on hair
As we said above, zinc is involved in the production of keratin, but also in the synthesis of collagen, the two proteins mainly constituting the hair fiber. It therefore contributes to the beauty of hair: hair growth, strength, shine, flexibility, limitation of breakage and loss, sheathing, REgrowth... Zinc literally revitalizes your hair. Thus, it also slows down the appearance of white hair. Peach skin and silky hair: the winning combo.
If you suffer from alopecia, you will also experience a beautiful love affair with this trace element! Alopecia is an autoimmune disease, and it is sometimes linked to zinc deficiency. The latter strengthens the hair fiber from the bulb to the tip and (as we have already said) cleanses the scalp. The combination of these effects makes it a perfect remedy for hair loss. Who says better ?
What foods are rich in zinc?
Consuming zinc every day is all well and good, but you still need to know where to find it! Small non-exhaustive list of foods richest in zinc.
Let's start with foods of animal origin (since you have read carefully, you know that it is better assimilated by the body than the zinc contained in plants!?):
- Oysters : 16 mg/100 g
- Calf and pork liver : 9 mg/100 g
- Beef, egg yolk and duck liver : 4 mg/100 g
- Oily fish and shellfish : between 2 and 2.5 mg/100 g
On the plant side, the possibilities remain varied:
- Sesame and pumpkin seeds : 10 mg/100 g
- Wheat germs : 7 mg/100 g
- Wholemeal bread : 5 mg/100 g
- Soy : 3 mg/100 g
- Lentils, dried beans, split peas, nuts (in short, vegetables and dried fruits) : between 2 and 2.5 mg/100 g
Finally, because the body is really well made, the assimilation of zinc increases if your body is deficient and decreases if your reserves are sufficient... In short, your body does its best to make your life easier!
Consuming zinc: our recipe ideas
And since your body makes your life easier, Madam President is doing it too, by offering you our great recipes rich in zinc. Enjoy the benefits of zinc on your hair and your body without wasting 1 minute!
Veal paupiettes and lentils: stock up on zinc
Preparation time: 10 minutes. Cooking time: 30 minutes. For 2 people :
- 4 veal paupiettes (or 2 large)
- 70 g green lentils
- 1/2 onion
- 2 carrots
- 1 bouquet garni (bay leaf + thyme)
- Salt, pepper, spices to your liking
How to do it :
- Brown your paupiettes in a frying pan for 3 to 5 minutes to release the juices.
- Then bake them at 200° for 30 minutes.
- Meanwhile, cook your lentils in 3 times their volume of cold water (no boiling water at the start of cooking, they are not pasta!).
- When the water starts to boil, add the bouquet garni, the half onion and the chopped carrots. Green lentils cook for about 15 to 20 minutes.
- When everything is cooked, all you have to do is salt, pepper, season... And serve!
We told you it was simple!
Sautéed soybean sprouts: the veggie version rich in zinc
Preparation time: 10 minutes. Cooking time: 20 minutes. For 2 people :
- 125 g soy sprouts
- 1 red pepper
- 3 tablespoons of sesame seeds
- 3 tablespoons of sesame oil
- 2 tablespoons salty soy sauce
- 125 tofu
- salt pepper
How to do it :
- In a pan, brown the sliced peppers in sesame oil for 5 minutes.
- Add the bean sprouts, cubed tofu, soy sauce and sesame seeds. Then cook for 20 minutes, stirring.
- Add salt and pepper, it’s ready!
Of course, if you prefer meat, treat yourself! There are no limits in cooking (except pineapple pizza, perhaps).
In short, like many nutrients, zinc is essential to our health, and its benefits for our hair are numerous: it makes it strong, supple, shiny and increases its resistance... But not only that. The immune system, skin and nails are also strengthened by this trace element. Since zinc reserves are easily depleted, it is essential to consume it every day to provide our body with the quantities it needs. And to give yourself a boost, don’t hesitate to turn to food supplements! They will fill the gaps left by a traditional diet.
Resolution N°1 obviously contains it, and all our gummies are also rich in zinc: Hair boost and its strawberry-raspberry taste, Monsieur and its formula adapted to men's problems, Mama designed for the increased needs of pregnant women, and Little president , dedicated to children aged 4 to 15. In short, whoever you are, zinc is essential for you!
What nutrient would you like to see highlighted next time?