Hair zinc: importance and sources
The role of zinc in maintaining hair health
Zinc, a vital trace element, plays an essential role in maintaining the health of the human body, and hair is no exception. Its value goes far beyond the simple component; It is actively involved in numerous cellular processes that directly affect the growth, structure and general condition of the hair. Zinc deficiency can lead to serious problems associated with hair, such as falling out, thinning, brittleness and deceleration of growth.
At the cellular level, zinc is a cofactor for more than 300 different enzymes that catalyze a wide range of biochemical reactions. Many of these enzymes are critical of protein synthesis, in particular keratin, the main structural component of hair. Keratin provides hair with strength, elasticity and shine. Without a sufficient amount of zinc, the body cannot effectively produce keratin, which leads to a weakening of the hair rod and increased susceptibility to damage.
Zinc also plays a decisive role in the division and differentiation of cells, processes that are especially important for fast -growing tissues, such as hair follicles. Hair grows from hair follicles, which are constantly divided and propagated. Zinc ensures the correct functioning of these cells, contributing to the normal growth and renewal of hair. Zinc deficiency can violate this process, leading to a slowdown in hair growth and, ultimately, to loss.
In addition, zinc has powerful antioxidant properties that help protect hair follicles from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and DNA, contributing to aging and various diseases. Hair is constantly exposed to free radicals from the environment, such as ultraviolet radiation, pollution and chemicals contained in hair styling. Zinc helps to neutralize these free radicals, protecting the hair follicles and supporting hair health.
Seborrifying properties of zinc also play an important role in hair health. Zinc helps to regulate the production of skin fat, oily substance produced by the sebaceous glands of the scalp. The skin fat is necessary to moisturize and protect the scalp and hair, but its excess can lead to the oily hair, blockage of pores and dandruff. Zinc helps to maintain the balance of the production of sebum, preventing these problems and contributing to healthy scalp.
Inflammatory processes in the scalp can also negatively affect the health of the hair, leading to loss and damage. Zinc has anti -inflammatory properties that help to calm and protect the scalp. It suppresses the production of inflammatory cytokines, reducing redness, itching and irritation. This is especially important for people with sensitive scalp or with diseases such as seborrheic dermatitis.
Finally, zinc is important for the assimilation of other nutrients necessary for the health of hair, such as vitamins A, C and E. These vitamins play various roles in maintaining hair health, including antioxidant protection, collagen synthesis and blood circulation in the scalp. Zinc helps the body effectively use these nutrients, providing maximum hair benefit.
In conclusion, zinc is an indispensable trace element for the health of hair involved in numerous processes from the synthesis of keratin to antioxidant protection. Its deficiency can lead to serious problems with hair, such as loss, thinning and brittleness. Therefore, it is important to ensure sufficient consumption of zinc with food or additives in order to maintain the health and beauty of the hair.
Signs and consequences of zinc deficiency for hair
Insufficient gas consumption can lead to a number of unpleasant symptoms, especially noticeable in the hair. The recognition of these signs is crucial for the timely taking measures and the prevention of long -term consequences.
One of the most common signs of zinc deficiency is hair losswhich can manifest itself in various forms. In some cases, it can be diffuse hair loss throughout the head, while in other cases it can be more noticeable in certain areas, such as whiskey or head crown. Hair loss caused by zinc deficiency is usually not accompanied by inflammation or other skin symptoms, which complicates its diagnosis without an appropriate examination.
Slow hair growth It is also a typical sign of zinc deficiency. Since zinc is necessary for the division and differentiation of cells in hair follicles, its deficiency can lead to a slowdown in hair growth. Hair may seem dull and lifeless, and it may take more time to achieve the desired length.
Thinning of the hair It is another consequence of zinc deficiency. The deficiency of zinc can weaken the hair rod, making it more thin and brittle. This can lead to the fact that the hair will be easy to break and shift, which will further aggravate the problem of slow hair growth.
Brighten hair Often accompanies thinning and slow growth. Hair, devoid of a sufficient amount of zinc, becomes more susceptible to damage from external factors, such as combing, drying with a hairdryer and chemical treatment. This can lead to the fact that the hair will be easy to break, especially at the ends, which creates the impression of unhealthy and groomed hair.
Dandruff and dry scalp can also be signs of zinc deficiency. Zinc plays a role in the regulation of the production of sebum, and its disadvantage can lead to a violation of the balance of sebum. This can lead to dryness and peeling of the scalp, which, in turn, can contribute to the appearance of dandruff.
Dullness and lack of shine They may also indicate zinc deficiency. Zinc is necessary for the synthesis of keratin, which gives the hair shine and elasticity. With a lack of zinc, the hair can look dull and lifeless, losing its natural shine.
In addition to these specific symptoms associated with hair, zinc deficiency can also manifest itself with other common features, such as:
Weak immunity: Zinc plays an important role in maintaining a healthy immune system. Its disadvantage can make a person more susceptible to infections and diseases.
Skin problems: Zinc deficiency can lead to various skin problems, such as acne, eczema and dermatitis.
Slow wound healing: Zinc is necessary for healing wounds, and its disadvantage can slow down this process.
Loss of appetite: Zinc deficiency can lead to loss of appetite and disturbance of taste sensations.
Problems with digestion: Zinc plays a role in digestion, and its disadvantage can lead to problems such as diarrhea and bloating.
It is important to note that these signs are not always specific for zinc deficiency and can be caused by other factors. Therefore, if you suspect a deficiency of zinc, it is important to consult a doctor to examine and determine the level of zinc in the blood.
The consequences of zinc deficiency can be significant and include:
Chronic hair loss: A long -term zinc deficiency can lead to chronic hair loss, which is difficult to treat.
Premature aging of the hair: The deficiency of zinc can accelerate the process of hair aging, leading to the appearance of gray hair and thinning of the hair.
Damage to hair follicles: In severe cases, zinc deficiency can lead to irreversible damage to hair follicles, which can lead to constant hair loss.
Timely detection and treatment of zinc deficiency is crucial to prevent these long -term consequences and restore the health and beauty of the hair.
Sources of zinc in the diet: food and additives
Providing sufficient gas consumption is important for the health of the hair and the body as a whole. Zinc can be obtained from various sources, including food and additives.
Food, rich in zinc:
One of the most effective ways to satisfy the body’s needs in zinc is the inclusion of products rich in this microelement in the diet.
Seafood: Oysters are one of the richest sources of zinc containing significantly more zinc for a portion than most other products. Other seafood, such as crabs, lobsters and mussels, are also good sources of zinc.
Meat: Red meat, especially beef and lamb, is an excellent source of zinc. Poultry meat, such as chicken and turkey, also contains zinc, but in smaller quantities.
Nuts and seeds: Nuts and seeds, such as pumpkin seeds, cashews, almonds and sunflower seeds, are good plant sources of zinc. They are also rich in other useful nutrients, such as vitamins, minerals and antioxidants.
Legumes: Legumes, such as beans, lentils and chickpeas, contain zinc, but it is less absorbed by the body compared to zinc from animal sources. Locking legumes before cooking can improve zinc assimilation.
Whole cereals: Whole cereals, such as oats, brown rice and Kinoa, contain zinc, but, as in the case of legumes, it is less absorbed due to the presence of phitat.
Dairy products: Dairy products, such as milk, yogurt and cheese, are good sources of zinc, as well as calcium and other important nutrients.
Eggs: Eggs contain a moderate amount of zinc, as well as protein and other beneficial nutrients.
When planning a diet rich in zinc, it is important to take into account the bioavailability of zinc from various sources. Zinc from animal sources, as a rule, is better absorbed by the body than zinc from plant sources. This is due to the fact that plant products contain phitates that can be associated with zinc and prevent its assimilation.
Zinc supplements:
In some cases, when the consumption of zinc with food is not enough or there are factors that impede the absorption of zinc, zinc additives may be required. There are several different forms of zinc additives, each of which has its own advantages and disadvantages.
Zinc picolinat: This form of zinc is well absorbed by the body and is often recommended for people with zinc deficiency.
Zinc Citrate: Zinc citrate is another well -absorbed form of zinc, which is well tolerated by most people.
Zinc Gluconate: Gluconate zinc is a common form of zinc, which is usually used in louds from colds.
Qing sulfate: Zinc sulfate is the cheapest form of zinc, but it can cause side effects, such as nausea and stomach disorder.
Zinc acetate: Acetate zinc is often used in local funds for the treatment of acne.
When choosing a zinc additive, it is important to consider its shape, dosage and potential side effects. The recommended daily dose of zinc is 8 mg for women and 11 mg for men. However, in some cases, the doctor may recommend a higher dose.
It is important not to exceed the recommended dose of zinc, as this can lead to side effects, such as nausea, vomiting, diarrhea and headache. In the long run, excessive gas consumption can lead to copper deficiency and other health problems.
Before you start taking zinc additives, it is recommended to consult a doctor, especially if you have any diseases or you take any medicine. Zinc can interact with some drugs such as antibiotics and diuretics.
In conclusion, to maintain hair health and general well -being, it is important to consume a sufficient amount of zinc with food or additives. The inclusion in the diet of foods rich in zinc, such as seafood, meat, nuts and seeds, can help satisfy the body’s needs in this trace element. In some cases, zinc additives may be required, but it is important to choose the form of additives, dosage and potential side effects. Consult a doctor to determine whether you need to take zinc additives and which dose should be taken.
Factors affecting the absorption of zinc by the body
The assimilation of zinc is a complex process that is affected by many factors, both internal related to the characteristics of the body and external, associated with the diet and way of life. Understanding these factors is crucial for optimizing zinc assimilation and ensuring its sufficient admission to the body to maintain hair health and general well -being.
Fitat: Fitates contained in plant products, such as grain, legumes, nuts and seeds, are powerful zinc assimilation inhibitors. Fitates are associated with zinc in the digestive tract, forming insoluble complexes that cannot be learned by the body. The higher the content of phitates in the diet, the less zinc is absorbed.
Ways to reduce the influence of phitat:
Soaking, germination and fermentation: These processes help destroy phytates in products, improving zinc assimilation. Soaking cereals and legumes in water before cooking, germination of seeds and grains, as well as fermenting products, such as bread on the source, can significantly reduce the content of phytates.
Product combination: The use of foods rich in zinc, along with products containing vitamin C or organic acids (for example, citric juice or vinegar), can improve zinc assimilation, since these substances can help prevent tank binding to phtham.
Other minerals: The assimilation of zinc can compete with the assimilation of other minerals, such as iron and calcium. High consumption of iron or calcium can reduce zinc assimilation, and vice versa.
Recommendations:
Separate use of additives: If you accept the supplements of zinc, iron or calcium, it is recommended to take them at different times of the day to minimize competition for assimilation.
Balance in the diet: Maintain a balanced diet that provides a sufficient amount of all necessary minerals, but avoid excessive consumption of any one mineral.
Inflammatory diseases of the intestine (BCC): ISC, such as Crohn’s disease and ulcerative colitis, can violate zinc assimilation due to damage to the intestinal mucosa and reducing absorption ability.
Malbsorbium syndrome: Maliabsorption syndrome caused by various diseases, such as celiac disease or cystic fibrosis, can prevent the absorption of zinc and other nutrients.
Age: Employment of zinc can decrease with age, which may be associated with changes in the digestive system and a decrease in the function of gastric acid.
Alcohol: Chronic abuse of alcohol can reduce the absorption of zinc and increase its excretion from the body. Alcohol can also damage the liver, which plays an important role in zinc metabolism.
Medicines: Some drugs, such as diuretics, proton pump inhibitors (IPP) and some antibiotics, can reduce zinc absorption or increase its excretion from the body.
Infections: Infections, especially intestinal infections, can violate zinc assimilation and increase its need.
Vegetarian and vegan diets: Vegetarians and vegans can be at a greater risk of zinc deficiency, since plant sources of zinc contain phitates that may impede its assimilation.
Recommendations for vegetarians and vegans:
Include in the diet products rich in zinc: Use more nuts, seeds, legumes and whole cereals.
Use preparation methods that reduce the content of fittings: Lock, germinate and ferment products.
Consider the possibility of taking zinc additives: If you are concerned about your zinc consumption, talk with your doctor about the possibility of taking zinc additives.
High calcium consumption: Although calcium is important for bone health, its excessive consumption can interfere with zinc assimilation.
Recommendations:
Do not take zinc and calcium supplements at the same time: If you accept additives of both, take them at different times of the day.
Follow the balance: Maintain a balanced calcium consumption in accordance with recommended daily standards.
Stress: Chronic stress can affect the absorption of zinc and increase its excretion from the body.
In conclusion, many factors affect the assimilation of zinc. Understanding these factors and taking measures to optimize zinc assimilation can help ensure its sufficient admission to the body to maintain hair health and general well -being. If you are concerned about your zinc consumption, talk with your doctor or nutritionist to develop a plan that meets your individual needs.
Diagnosis of zinc deficiency: tests and consultation with a specialist
Proper diagnosis of zinc deficiency is the first step to restore hair health and general well -being. Although symptoms of zinc deficiency can be obvious, appropriate tests and consultation with a specialist are necessary to confirm the diagnosis and exclude other possible reasons.
Blood tests:
The most common method for diagnosing zinc deficiency is a blood test. However, the interpretation of the results of blood tests for zinc can be complicated, since the level of zinc in the blood can fluctuate depending on various factors, such as the time of day, eating and the presence of inflammation.
Circus level in plasma or blood serum: This analysis measures the concentration of zinc in the liquid part of the blood. Although this is the most common analysis, it may not always accurately reflect the total content of zinc in the body, since only a small part of zinc is in plasma or blood serum.
Zinc level in red blood cells: This analysis measures the concentration of zinc in red blood cells. It can be a more accurate indicator of the general content of zinc in the body than the level of zinc in plasma or blood serum, but it is less accessible and more expensive.
TOLENCE TOLENCE TO TO TAR: This test includes taking a certain dose of zinc and measuring the level of zinc in the blood at certain intervals. It can help determine how well the body assimilates zinc.
It is important to note that the normal range of zinc levels in the blood can vary depending on the laboratory. Therefore, it is important to discuss the results of a blood test with your doctor in order to get an accurate interpretation.
Hair analysis:
Hair analysis for minerals (ATM) is sometimes used to assess the level of zinc in the body. However, the reliability and accuracy of this analysis cause disputes. Some studies have shown that atm is not a reliable indicator of zinc level in the body and may be subject to various factors, such as pollution and external influences.
Other tests:
In some cases, additional tests may be required to assess the state of zinc in the body, such as:
Urine analysis for zinc: This analysis measures the amount of zinc displayed in urine. It can be useful for evaluating zinc loss from the body.
Skin biopsy: In rare cases, a biopsy of the skin may be required to assess the level of zinc in the skin.
Consultation with a specialist:
After receiving the results of the tests, it is important to consult a doctor, a nutritionist or other qualified specialist in the field of healthcare. A specialist can help interpret the results of the tests, evaluate your symptoms and medical history, as well as develop an individual treatment plan.
During the consultation, a specialist can ask you questions about:
Your diet: What products do you eat regularly? Do you consume enough foods rich in zinc?
Your symptoms: What symptoms do you experience? How long have they started?
Your medical history: Do you have any diseases that can influence zinc assimilation?
Your medicines: Do you take any medicines that can affect zinc level?
Based on this information, the specialist can recommend the following measures:
Changing the diet: An increase in the consumption of products rich in zinc, such as seafood, meat, nuts and seeds.
Reception of zinc additives: Recommendation for taking zinc additives in a certain dosage and form.
Treatment of the underlying diseases: Treatment of any diseases that can cause zinc deficiency, such as BIK or malabsorption syndrome.
Life change change: Reducing alcohol consumption and stress management.
It is important to follow the recommendations of the specialist and regularly visit him to control the level of zinc and evaluating the effectiveness of treatment.
In conclusion, the diagnosis of zinc deficiency requires blood tests and consultations with a specialist. Proper diagnosis and treatment are crucial for restoring hair health and general well -being. Do not try to independently diagnose or treat zinc deficiency without consultation with a qualified specialist in the field of healthcare.