Zinc is one of the most essential minerals required for hair growth. Zinc involves in many functions of your body like cell reproduction, cell division, tissue growth which helps in wound healing, maintaining immunity and even in DNA and RNA production.
Role of Zinc in hair growth :
The function of DNA and RNA synthesis is the most important thing to be considered in the aspect of hair follicles. As the normal division of cells occur, same is the case with hair follicle cells which lead to the healthy hair growth.
The healthy hair growth internally means building up the protein structure for maintaining healthy hair follicle. Zinc not only involves in building up the hair follicle, but also plays a major role in maintaining the nourishing hair shaft(the outer visible part of the hair).
Daily recommended dietary zinc:
- 11 mg of zinc per day is recommended for adult woman or man.
- up to 15 mg per day is recommended for pregnant women, lactating women or persons with zinc deficiencies.
- Too much intake of zinc may lead to production of testosterone and cause hormonal imbalance.
- Intake exceeding 25 mg per day is considered as excess.
Zinc rich foods:
- Pumpkin seeds
- Watermelon seeds
- Sesame seeds
- Flax seeds
- Chia seeds
- Wheat germ
- Kidney beans
All the above mentioned foods in small amounts like 1 tea spoon of seeds and normal dietary amounts of wheat and vegetables provides you the sufficient amounts of zinc.