9 Essential Foods for Zinc – And, the Role of Zinc in Treating Hair Loss and Night Blindness

The health benefits of zinc are numerous. It is essential for almost all organs and systems in our body. Zinc stimulates the learning potential of the brain and improves cognitive ability, helps the immune system by stimulating the free radicals, and reduces the stress levels which in turn keep diabetes under control. Lack of zinc in the appropriate proportions in the body leads to various health issues.

Medical researches on zinc and its essentiality in the body state that a man should take about 11 mg and a woman about 8 mg per day for better health. This element will be available in natural diets and you could also take it as a supplement post consulting the physician.

Here are 9 essential 3foods that are rich in zinc and take them on a regular base as part of your balanced diet.

·         Beans – This is the best food for fibre, antioxidants, magnesium, potassium and zinc. Making it part of your diet help you in reducing heart diseases and diabetes.

·         Animal Meat – Red meat is an excellent source of zinc. Balanced consumption of red meat ensures sufficient amounts of zinc in your body.

·      Nuts – The power-packed food with proteins is also rich in healthy fats such as mono and poly-saturated fats, Omega-3 fatty acids and zinc.

·       Fish – Fish is full of health essentials such as Omega-3 fatty acids, Vitamin D and Vitamin E, and minerals such as calcium, potassium and zinc.

·      Seafood - Crabs, clams, lobsters, oysters and other seafood are low in cholesterols and excellent sources of zinc and other minerals just as fish.

·       Dairy Products – Ensure Milk, yoghurt and other dairy products are consumed daily as they are good sources of zinc.

·       Seeds – Sesame and pumpkin seeds are excellent sources for zinc. You could consume them raw or eat the boiled ones. However, roasting decreases the zinc levels.

·         Fruits – A complete diet is incomplete without fruits. Consume pomegranates, avocados, berries and bananas as natural zinc supplements.

·        Mushroom – Similar to spinach, mushrooms are high in zinc. People who don’t like any of the foods mentioned above can choose mushrooms as an alternative.

Zinc plays a significant role in maintaining a healthy life. Deficiency of it may lead to various health issues such as reduced bone strength, immunity and infections. Zinc also works as the best treatment for Alopecia (Hair loss) and night blindness, the two major health issues faced by many due to stress and untreated short-sightedness, respectively.

·         Alopecia – This is a condition of excessive hair loss occurred due to stress, sedentary lifestyle and excess use of chemicals or drugs. One way to address this issue is taking a balanced diet and food that is rich in beta-carotene and zinc. The essential nutrients for healthy hair such as biotin, Vitamin C and iron, along with zinc work as a great supplement for hair regrowth. Doctors may prescribe zinc capsules as an additional supplement in case of high-deficiency of this mineral. Scientific researchers have proven that zinc works as the best treatment for hair loss, especially in the children.  

·         Night Blindness – It is a condition where the person could not see during night time. Conditions such as retinitis pigmentosa, untreated short-sightedness and cataracts may lead to night blindness. The treatment for this condition depends on the reason of it. Doctor may prescribe glasses or medications for glaucoma. However, with regular consumption of zinc, this condition can be prevented from advancing as Vitamin A needs zinc in functioning effectively.

Zinc is essential for our body in every aspect. Ensure this mineral is available in your regular diet and avoid various medical issues.