Skin & Zinc
Zinc. An anti-inflammatory mineral, zinc is often touted as being good for inflammatory skin conditions such as acne, eczema, rosacea, scarring, ulcers and wound-healing.
Zinc is an essential mineral for generating a skin protein called collagen. Zinc-dependant enzymes (proteins that enable and speed-up the chain of biochemical reactions in our body) called collagenases ensure the production, durability and stability of collagen in the skin, helping keep it elastic, hydrated, smooth and strong.
Acrodermatitis enteropathica is the clinical manifestation of Zinc deficiency; the severity of which can vary in its skin-based manifestations. Typical indications of a Zinc deficiency often visually manifests on periorificial (facial) or anogenital (genital/posterior) skin. It has the appearance of atopic dermatitis or eczema by an unexplained development of dry, scaly, red and inflamed demarcations or lesions which are unable to heal even with the use of steroid creams & lotions.
A Zinc deficiency does not only manifest on the skin, it can also affect hair and nail health, wound-healing, mood/irritability, lacklustre energy, unexplained weight loss and loss of appetite. If you are experiencing any of these it is recommended that you consult a GP or a Registered Nutritional Therapist to check your mineral levels.
To try and avoid any of the above occurring, including food-rich sources of Zinc will help gently nourish the body with the Zinc it needs to maintain skin (and systemic) health. Three examples of Zinc-rich foods are:
1. Pumpkin Seeds – between a teaspoon↔tablespoon per day. This ingredient suits every dietary paradigm and are easy to subtly add atop other foodstuff. Just ensure you chew these seeds well to avoid digestive issues.
2. Seafood. Interestingly oysters are extremely high in zinc, but if your palate or wallet cannot stretch to oysters, crab is another option … or just opt for organic, grass-fed beef and lamb which is also zinc-rich, (although red meat can be quite inflammatory).
3. Chickpeas. Not only are these zinc-rich but they also contain healthful quantities of choline, folate, magnesium, potassium, and antioxidant (anti-inflammatory) vitamins A, C & E.
NOTE: animal product sources of Zinc contain the most bioavailable form of Zinc, and all Zinc-rich foods are best absorbed when eaten in combination with a protein.
It is also important to note that Zinc is a ‘trace mineral’ meaning the body only needs small amounts to reach its optimum level. Therefore overdosing on Zinc may lead to the over-production of free radicals, which are by their very nature highly inflammatory and trigger the destruction of cells. Therefore consuming steady dietary sources is the most useful contribution to well-nourished skin health, with dietary supplement use only advisable under strict supervision from a Registered Nutritional Therapist.
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.
If skin is an issue you are struggling with and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.
