How does zinc help our skin and hair?

Zinc is really important for healthy skin and hair as well as wound healing. It’s a mineral which is present in all organs, tissues, body fluids, muscle and skin. It sits in the upper layer of skin. Zinc helps your skin glow and your hair shine.

How does zinc work?

When your skin is damaged, zinc works to repair it. The zinc content in the skin surrounding the damage increases, to fight infection, reduce inflammation and help to produce new cells and move them closer to the damage.
Even healthy skin needs zinc for new cell production and to improve the function of cell membranes (see note on hair and nails below)
It may prevent acne flare-ups. Zinc boosts immune function and controls inflammation. So when pimples develop, zinc can help prevent the skin around the pore to turn red, swollen and tender. As zinc manages cell production and turnover, it can help reduce the amount of natural oil your skin produces, and prevent pores from clogging.
When your skin is exposed to UV light, pollution and other skin ageing toxins, zinc is part of the defence squad. Because it sits in the upper layer of your skin, it protects your skins’ fats and cells which make collagen from these damaging agents.

Is Zinc good for anything else?

Yes ! It is also required for a good immune system. Zinc helps with the production of white blood cells for immune function and some research shows that zinc is more effective at warding off colds than vitamin C.

Zinc also is essential to taste, smell and mood.

Zinc absorption is affected by the other nutrients ingested, as well as gut and pancreas functioning.

Tips to increase zinc absorption from foods

Low regular intakes of zinc are absorbed more effectively than higher doses.

Zinc is absorbed more readily from meat than from vegetables, as the proteins in animal products interact with zinc to increase absorption
Zinc is also present in legumes and cereals; however, phytates present in these foods can interfere with zinc availability.
Oxalates (found in spinach, berries, chocolate and tea), and polyphenols such as tannins (found in tea) and excess fibre also impair the absorption of zinc, so you need to eat lots of Zinc!
Calcium can inhibit zinc absorption so avoid drinking milk or coffee with meals high in zin, or foods high in calcium
Cooking meat does not lead to dramatic loss of zinc but steam veg to reduce zinc loss as boiled veg can lose 10-20% of their zinc content.
Soaking beans, seeds, and grains for several hours, then allowing sprouts to form, may significantly improve zinc bioavailability from these foods.
Alcoholics are at risk of zinc deficiency
Excess iron intake (supplements!) can interfere with zinc levels

Best food sources of zinc (in order)