Zinc: the beauty from within

Acne, dry skin, brittle nails, dull hair ... and if it was a lack of zinc? For this trace element is essential for the proper functioning of cells of the epidermis. Where is he hiding it? What are your needs? The secret to you embellish without artifice!

Zinc is a trace element present in very small quantities in the body: the body contains about 2.5 g. However, its role is crucial!

Save your skin
Necessary in more than 200 chemical reactions, zinc is involved particularly in protein synthesis. This trace element with antioxidant properties acting on growth, respiration, endocrine, immunity, inflammation, reproduction and ... sexuality. For skin, zinc is an essential ally! Thus, it promotes healing, and therefore comes in many skin disorders: psoriasis, leg ulcers, skin infections. Its role in addressing the problem of acne for example, is now well established. Not only did he intervene against the bacteria responsible, but also limit the inflammatory response.

Beware of gaps!
The recommended intake is 14 mg per day in men and 12 mg per day for women. Although zinc is present in many foods - fish, seafood, meat, eggs, cereals, pulses, deficiencies are widespread. Indeed, tobacco, coffee, tea, alcohol, diuretics and stress deplete zinc. Further refining of food, particularly cereals, breads and pastas reduced levels of zinc. According to Patrick Holford in "The Bible of optimal nutrition", by Editions Marabout, refined flour contains only 22% of zinc, the 78% remaining evaporate during processing. Finally as iron, zinc from animal origin is better absorbed than that which comes from plants: Vegetarians are more prone to a lack of zinc. Digestive disorders, dry skin, acne problems with a difficulty healing, brittle nails, stained or split, and hair loss are the main symptoms of a lack of zinc.

Fill zinc!
To be sure of avoiding the shortcomings, is better balanced diet and watch his intake of zinc. The foods most rich 100g include:

Oysters: 16 mg
Calf's liver and pig : 9 mg
Wheat germ : 7 mg
Wholemeal bread: 5 mg
Beef, egg yolk, liver duck: 4 mg
Soy: 3 mg
Beans, lentils, split peas, oily fish, nuts, shellfish: Between 2 and 2.5 mg
The oyster meat and combine the advantages. Not only do these foods provide an important source of zinc, but in addition it has an excellent bioavailability: it will be very well absorbed by the body. By cons foods such as wholemeal bread or wheat germ contain phytates (plant fiber) which reduce zinc absorption. Good news: the nature is well made zinc absorption increases in individuals who suffer from deficiencies and decreased in those with higher intake. Finally know that wine, in moderation of course, facilitates the absorption of zinc.


Should we supplement?
Zinc supplementation may be useful in cases of acne Generally, this trace element can provide an answer to the problems of skin, nails and hair. Moreover, it advises the association zinc and selenium to fight against aging skin. Zinc supplementation is sometimes necessary in pregnant women, whose needs increase during pregnancy, and may be useful for vegetarians. Iron interferes with zinc absorption, therefore, avoid supplements that combine iron with zinc. Finally, last tip, remember that the absorption of zinc is higher fasting during the meal.

 

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