Zinc: does this word remind you of batteries and metallurgy? However, it is above all an essential nutrient for our body… and for our hair! Its effects to stop hair loss are no longer to be proven, and it also acts on the regrowth and on the strengthening of nails and skin. Where to find it? How to consume it? More specifically, what are the benefits of zinc on the hair and the body? Madam President answers all your questions!
Zinc: who is it?
Zinc is a trace element essential for the proper functioning of our body. As the vitamin A, it is a powerful antioxidant. It therefore fights against cell aging: fewer wrinkles, fewer pimples… 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. The only problem: the organism can neither synthesize it nor store it. It is therefore essential to consume it every day so as not to fall short. Like the 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 daily needs of the body (12 mg / day for women, 14 mg / day for men). Note that, as with many nutrients, zinc requirements increase during pregnancy and breastfeeding. Deficiency can therefore happen quickly ... And for good reason, zinc reserves are depleted very quickly, especially with the consumption of coffee, tea, alcohol or tobacco. Stress and fatigue also affect them. In short: these reserves are fragile and easy to empty.
In addition, the zinc present in plants is less well absorbed by the body than that present in food of animal origin: once again, vegetarians and vegans must be careful!
But do not panic: the actions and benefits of zinc on the hair and the body are so numerous that the deficiency is visible very quickly, you cannot miss it! Hair loss, skin dryness, digestive disorders, recalcitrant acne… Pure pleasure! But beware of false good ideas: too much zinc is not a good thing either! In particular, it will limit the absorption of other nutrients and may cause other equally unpleasant disorders: iron deficiency, reduced immunity, vomiting ... We must therefore find the right balance and, we never say it enough, not to combine several cures 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 deja vu with vitamin A and, you understood it (we have said it enough anyway) : it is IN-DIS-PEN-SABLE to be in good health! Let's zoom in on 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 the 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, when you have tasted the benefits of zinc, you can not do without!
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 making up most of the hair fiber. It therefore contributes to the beauty of the 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 story with this trace element! Alopecia is an autoimmune disease, and it is sometimes linked to a zinc deficiency. The latter strengthens the hair fiber from bulb to 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?
Let's start with foods of animal origin (since you've read carefully, you know that it is better absorbed 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 crustaceans : between 2 and 2.5 mg / 100 g
As for plants, the possibilities remain varied:
- Sesame and squash seeds : 10 mg / 100 g
- Wheat germ : 7 mg / 100 g
- Wholemeal bread : 5 mg / 100 g
- Soybeans : 3 mg / 100 g
- Lentils, dried beans, split peas, nuts (in short, dried vegetables and 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 organization makes your life easier, Madam President is also doing it, 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 rolls and lentils: fill 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 at your convenience
How to do it :
- Brown your paupiettes in a sauté pan for 3 to 5 minutes to release the juices.
- Then bake them at 200 ° for 30 minutes.
- During this time, 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 begins 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 of bean sprouts
- 1 red pepper
- 3 tablespoons of sesame seeds
- 3 tablespoons of sesame oil
- 2 tablespoons of salty soy sauce
- 125 tofu
- salt pepper
How to do it :
- In a pan, brown the chopped peppers in sesame oil for 5 minutes.
- Add the bean sprouts, cubed tofu, soy sauce and sesame seeds. Then cook for 20 minutes, stirring.
- Salt and pepper, it's ready!
Of course, if you prefer meat, indulge yourself! There are no limits in the kitchen (except the pineapple pizza, maybe).
In short, like many nutrients, zinc is essential for our health, and its benefits on our hair are numerous: it makes them strong, supple, shiny and increases resistance… But not only. The immune system, skin and nails are also strengthened by this trace element. As zinc reserves are easily depleted, it is essential to consume them 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 classic diet.
Resolution N ° 1 obviously contains it, and all our gummies are also rich in zinc: Hair boost and its strawberry-raspberry taste, Mr. and its formula adapted to men's issues, Mama designed for the increased needs of pregnant women, and Magic hair, dedicated to children from 4 to 15 years old. In short, whoever you are, zinc is essential for you!
Which nutrient would you like to see highlighted next time?