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Copyright © 2017 Naturalislabs Pte Ltd.

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Published by Eric Kelly.

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Introduction ............................................................................... 4

Chapter 1: Zinc & Hair Loss ...................................................... 6

Chapter 2: Treatment For Zinc Deficiency ................................ 9

1. Pumpkin Seeds .............................................................................................................................. 10

2. Dark Chocolate .............................................................................................................................. 10

3. Sesame Seeds ................................................................................................................................ 10

4. Wheat Germ .................................................................................................................................. 10

5. Lean Beef ....................................................................................................................................... 11

6. Pork ............................................................................................................................................... 11

7. Cashew Nuts.................................................................................................................................. 12

8. Oysters .......................................................................................................................................... 12

Chapter 3: Other Useful Tips .................................................. 13

1. Avoid calcium-rich foods/supplements ...................................................................................... 13

2. Not all zinc supplements are created equal ............................................................................... 13

3. Have more fortified breakfast and cereals ................................................................................. 14

4. Reduce your cooking time .......................................................................................................... 14

5. Limit your beer/wine .................................................................................................................. 14

Conclusion .............................................................................. 15


Introduction

“Wow you have so little hair…”

“Are you going bald?”

“I think you’re too stressed out; you’re losing hair all over the place!”

Ever heard comments like these?

If you’re reading this now, you’ve most likely had your fair share of well-intentioned

remarks from concerned family and friends…or even your hairstylist/barber.

You’d know first-hand how hair loss is incredibly damaging to your self-confidence.

Every morning, you’d scrutinize yourself (more specifically, your head) to see if there are

any new bald patches.

You become really good at lying to yourself. Nope, you don’t have a hair loss problem. It’s

the cap you’re wearing, the shampoo you’re using, the stress you’re facing at work or the

terrible lighting in the room. You’re in denial, but it’s high time to face the truth.

You’re losing your hair. It’s driving you crazy and you don’t know what to do about it.

Well, the first step to change is admitting that you have a problem. And by reading this book,

you’re taking a step to making a difference.

Though you may feel like you’re alone in this battle, you are most definitely not. Hair loss is

a common issue that most Americans face. There’s a total of 56 million Americans

experiencing hair loss right now – 35 million are men, and the remainder women. You’re but

one out of the millions who are experiencing the same issue.


But because of social stigma, fear of embarrassment, and a host of other reasons, no one is

talking about it. Many might feel pressed to resort to surgical hair restoration, but before

you commit yourself to that, wait!

Surgeries like hair grafts don't guarantee that your hair isn’t going to fall again. Why spend

hundreds—if not thousands of dollars—on something that might not work? To rid yourself

of this hair loss plague, preferably for the rest of your life, you need to solve the root of your

hair problem (pun totally intended).

Though many may not know it, hair loss is usually a sign to tell us that our internal system

has gone haywire. It could be the unhealthy foods you eat, or you may be suffering from a

hormonal imbalance you didn’t know you had.

The most common reason for hair loss, however, is being deficient in certain essential

minerals. Though only required in minute amounts, these minerals are indispensable. If you

don’t have enough of them, hair loss is inevitable.

But fret not: We’re here to help.


Chapter 1: Zinc & Hair Loss

One of the elements found in the periodic table, zinc has many uses today, including

galvanizing metal (to prevent rusting) as and creating brass. Because of its properties, it is

commonly used in the automobile and electrical industries. But did you know that it is also

an essential trace element that our body needs?

Zinc can be found in almost every cell of our bodies. This is because it is needed for the

many biochemical processes that take place in our body. Needless to say, an imbalance (too

little or too much) in zinc can wreak havoc on your immune system.

Though zinc deficiency is rare in the United States – only 10% of all Americans aged 2 and

above ingested less than the daily recommended intake – zinc toxicity is a different matter

altogether. Zinc-fortified foods like cereals are consumed in high amounts by Americans,

especially children. In fact, research has shown that about 13-17 million Americans are

ingesting way too much of the stuff.

So, how does zinc imbalance relate to hair loss?

There are many hair loss triggers, with nutrient deficiency being the number one reason.

Therefore, if you’re having too little/too much zinc, your hair is the first to go. The secret to

keeping your hair is balance, especially when it comes to nutrients.

Before we started getting into the science-y bits to see how a zinc imbalance can affect your

hair, let’s first look into something we’ll call the ‘hair cycle’.

The hair cycle is easy to understand. It consists of three stages, namely anagen, catagen and

telogen.


The anagen stage is where your hair is actively growing. Every 2-3 months, your hair grows

about an inch or so. Though the duration varies depending on the individual, the average

span of the anagen phase is 2-6 years. This period is usually genetically determined, so if you

have difficulty growing out your hair, it probably means you have a short anagen phase.

When the anagen stage ends, it signals the start of the catagen stage. This phase is a short

(2-3 weeks) transition stage where your hair stops growing and converts to club hair instead,

which means hair that has been cut off from its blood supply so that new hair is able to

grow in its place.

When the club hair is fully formed, it signals the start of the telogen stage. This is the resting

phase of your hair where the club hair begins to fall from your scalp. Typically, 50-100

strands of hair fall from your scalp every day. However, if you’re feeling stressed, or you’re

not consuming enough nutrients, more hair will enter the telogen phase. That’s when hair

loss starts. It usually lasts for 2-4 months and the whole cycle restarts when the telogen

stage comes to an end.

And there you have it – your hair cycle! Not so difficult to understand, is it?

Now for the bad news. If you’re not getting just the right amount of zinc into your body, hair

loss is inevitable. Zinc is incredibly important for your hair, so let’s find out how.

Having too little zinc means two things – the growth stage of your hair is shorter, and more

of it falls out, resulting in thinner hair. For example, a 2013 study published in the Annals of

Dermatology showed that all hair loss patients had lower zinc levels than those who did not

suffer hair loss.


The answer as to why zinc deficiency leads to hair loss lies molecular biology. Zinc is vital for

DNA and RNA production, otherwise known as cell division. So, if you have insufficient zinc,

your cells won’t be able to divide properly, meaning less new hair growth.

However, you need to think twice before reaching for a handful of zinc supplements.

Consuming too much zinc can make things worse. High zinc levels prevent your body from

absorbing other minerals – like copper and iron -- that are needed for healthy hair.

Plus, too much zinc shortens your anagen and catagen phases. That translates to a crisis for

both your existing hair (in the anagen stage) and your growing hair (in the catagen stage) --

you’re losing hair, but your new growth isn’t capable of replacing it.

If too little and too much zinc can harm us, then what is the exact amount our body needs?

Finding the sweet spot is not that difficult. According to the National Institutes of Health, we

don’t really need much – for adults, 11mg for males and 8mg for females is just right.

The thing with trace minerals is that you usually need a doctor to tell you whether you're

suffering from deficiency or toxicity. Luckily, the symptoms of zinc deficiency and toxicity

are fairly easy to identify.

Though hair loss is one of the more obvious signs of zinc imbalance, there are other

symptoms as well. Diarrhea, pneumonia, acne and appetite disorders like anorexia are other

common complications. If you’re experiencing a combination of those, you might want to

consult your doctor to get a professional opinion.

The symptoms of zinc toxicity are vastly different from deficiency, as it can actually be life-

threatening. Depending on how much you consume, you might either be suffering from

chronic or acute toxicity.

Acute zinc toxicity happens when you consume more than 200mg per day. That’s almost 20

times more than the recommended daily intake! The symptoms – like pain – occur fairly

quickly. Pain accompanying the symptoms can range from mild to unbearable.

Chronic zinc toxicity is more difficult to detect, since the symptoms happen internally. It

occurs when you ingest 50-150mg of zinc per day over a long period of time. When you do

that, your body’s internal system changes -- it can’t absorb iron and copper they way it

should. This causes your biological processes to go haywire. For example, your risk of heart

disease increases greatly, as high zinc levels encourage the buildup of fat in your arteries.

As you can see, both zinc deficiency and toxicity each have their own unique set of problems.

So, the question becomes, in cases where you suspect you may be suffering from either one,

what should you do?


Chapter 2: Treatment For Zinc Deficiency

As mentioned previously, an imbalance of zinc can have an incredibly negative impact on

your body. If you’re faced with a situation where you suspect that you’re suffering from

deficiency/toxicity, what do you do? This chapter is all about what you can do to help

yourself in that situation.

Let’s start off with zinc toxicity.

I’m not exaggerating when I say that zinc toxicity is potentially fatal. Zinc, when consumed in

large doses, is poisonous, and requires emergency treatment. So, if you believe you have it

it’s important to seek professional help. Symptoms can manifest themselves as body pain,

convulsions, inability to urine, yellow eyes/skin, the list goes on.

First things first, call the American Association of Poison Control at 1-800-222-1222 or dial

911. Both numbers are available 24/7, so if there’s any emergency, the person on the other

end of the line will be able to provide you with medical and professional instructions. The

most important thing is to keep calm.

If you’re waiting for help, the next best thing you should do is drink 64 to 94 ounces of water

in an attempt to flush out the excess zinc from your body. If you have milk/calcium

supplements, take them. Calcium inhibits the absorption of zinc, which prevents levels from

rising. But do that only if it’s advised by your health care provider. If not, water is the best

thing to reach for.

Knowing emergency first aid for zinc poisoning, staying calm and calling for professional

help is the best thing you can do for yourself (and others) if you find yourself in that

situation. But what should you do if you find yourself diagnosed with zinc deficiency?

The easy way out would be to pop a few zinc supplements. But if you’re looking for natural

ways to increase your zinc intake, you can do it through your diet.


Here are the top 8 foods that you can include in your diet to help you boost your zinc levels.

100g contains 10.3mg of zinc

Don’t know what to do with those excess pumpkin seeds after

Halloween? Collect and toast them in the oven. High in zinc, these

give your immunity a boost, and even help prevent prostate cancer.

Toasting might be a delicious way to eat them, but raw would be

ideal, as this maximizes the amount of zinc you get from them.


If you’re a chocoholic like me, then this is a perfect excuse to indulge

in a square of dark chocolate. Not only does it contain a fair amount

of zinc, it can also do wonders for your cardiovascular health. Be

careful not to indulge too much though – it’s still relatively high in

calories. Just a square or two a day is enough.

100g contains 10mg of zinc

Coming in different forms – raw, toasted, or ground – sesame seeds

are packed full of zinc. The best thing? They can be easily

incorporated into any dish. Simply sprinkle on top of almost any dish

to increase your zinc intake while boosting the flavor of your food.


100g of wheat germ(toasted) offers way more zinc than your

body needs in a day, so make sure not to eat too much. You can

add a dash of it on your salad, or include some in your

smoothies to get a wealth of fiber and minerals.



Other than wheat and seeds, you can also obtain zinc through meat.

Lean meat contains more protein and zinc (and not to mention less

fat) compared to the fattier cuts – so make sure to go for them. A

200g beef steak will ensure that you consume enough zinc for the

day.


Low fat yet high in protein, a pork chop is also another

excellent source of zinc. It also contains choline, a nutrient

that’s known to improve long-term memory. You can’t go

wrong with roasting or grilling when it comes to cooking it.



Now, this would be a great source of zinc AND protein for our vegan

friends. Make sure to choose the baked and unsalted version variety

– the fried and salted versions are a huge no-no – whenever you’re

doing your grocery shopping.

Though delicious on its own, pairing them with salads or stir-fries

will add both flavor and texture to any dish.

6 raw oysters contain 32mg of zinc

Shellfish are one of the best sources of zinc, and oysters are no

exception! Other than zinc, these mollusks offer protein and a

healthy dose of omega-3 fatty acids. Oyster lovers beware though!

Its high zinc concentration can easily cause you to suffer from acute

zinc toxicity if you consume too many of them. Not a fan of oysters?

Other shellfish like lobster and crab are great alternatives as well –

just make sure you’re not allergic.

And there you have it! Ranging from poultry to seafood and nuts, there are many ways to

get zinc into your diet. But remember to limit your intake! For adults, 11mg for males and

8mg for females is enough.


Chapter 3: Other Useful Tips

Other than food, there are other tips to help you ensure your zinc levels don’t flag.

Here are 5 simple hacks to keep within the healthy range.

When eating zinc-rich foods, always avoid calcium-rich foods, like milk, yogurt, and cheese,

because they prevent your body from absorbing zinc efficiently. All your efforts to include

foods mentioned in the previous chapter will go to waste – and you don’t want that! Instead,

try to have an interval of 3-4 hours between consuming zinc and calcium to avoid any

wastage.

If you’re considering supplements to fulfill your daily zinc requirement, then chances are

that you’re probably considering zinc sulfate. Though one of the cheapest supplements

found on pharmaceutical shelves, they are the least readily absorbed by the body, but may

cause gastric discomfort. Keep in mind that cheap doesn’t always equal quality.

Zinc picolinate, however, is another story altogether. Containing picolinic acid, which helps

your body absorb minerals better, zinc picolinate ensures that any available zinc is taken

into the body.


Bran, whole grain and multigrain cereals contain high levels of zinc. So, if you’re in a hurry,

they are a great grab-and-go kind of food. But keep in mind that such cereals can contain

phytates, which bind with zinc, preventing your body from absorbing it. Therefore, if

possible, opt for phytates-free cereals.

If you’re one to eat your cereal with milk, stop! Remember, calcium inhibits zinc absorption

so you shouldn’t consume them together. Instead, having them plain or with fruit juice

instead.

While preparing zinc-rich foods, you may have unknowingly lost some of that precious

mineral during cooking. Heat and water leach zinc like no other. So, to retain it as much as

you can, use less water and reduce your cooking time, but keep in mind that things like pork

and chicken need to be cooked through to be safe to consume.

Alcohol uses up a lot of zinc. Every time you drink a glass of wine or a can of beer, a great

deal of zinc is used to stimulate enzymes that helps break down alcoholic components. This

allows your liver to break down the alcohol that you’ve just ingested, and helps prevent liver

damage.

So, for the sake of your zinc levels, limit your alcohol intake. If you can’t, you can try popping

an extra 25mg of zinc supplement before drinking to help your body react better to the

impacts of those couple of beers.


Conclusion

Although zinc might not seem to play a big role in hair loss, it does.

Essential to the anagen and catagen stage of hair growth, it ensures your hair cells divide

and multiply normally. Extreme high/low levels mess up your hair cycle, leading to hair loss

and balding over time.

Zinc deficiency is a condition where your body has insufficient amounts of zinc needed to

function properly. Without enough of this vital mineral, hair growth is next to impossible in

the anagen and catagen stages, meaning that new hairs can’t grow, resulting in balding.

In contrast, zinc toxicity refers to the condition where your body has too much zinc it.

Excessive amounts prevent your body from absorbing other minerals it needs in order to

work properly. As such, your hair health suffers, and hair fall can occur.

To prevent either from happening, it’s important for you to know how much zinc you should

consume daily.

For adults (by definition, 19 years old and above), 11mg and 8mg of zinc should be

consumed by men and women, respectively. Though the symptoms of zinc toxicity are more

obvious than zinc deficiency, the best way to determine your zinc levels would be to go for a

clinical test.

If you’re zinc deficient, don’t worry! It can be easily corrected with either zinc supplements,

or a few adjustments to your diet.

Zinc can be found in foods, but certain foods – especially crustaceans -- are zinc

powerhouses. Half a dozen oysters easily give you 3 to 4.5 times more than your daily

requirement of zinc. So be careful when indulging in an oyster/crab/lobster meal. You don’t

want to overdo it and end up suffering from zinc toxicity and the nasty symptoms that come

along with it.

But if for any reason you find yourself, or some other individual, suffering from zinc toxicity,

you need to remain calm. Because it is potentially fatal, the first thing to do is to call 911 or

the American Association of Poison Control at 1-800-222-1222.

After providing relevant information, like the victim’s basic information and condition,

proceed with emergency treatment. The keywords are water and calcium.


Guzzle lots of water to flush out the excess zinc from the body. If there are any dairy

products at hand, drink/consume them as well. Remember, calcium stops your body from

absorbing too much zinc. If you’re zinc deficient, that’s bad news. But if your body has too

much, this is a piece of information you don’t want to forget. It could be life-saving!

Increasing your zinc levels is more than just including certain foods in your diet. It’s also

about knowing HOW to prepare and eat the meals you cook.

There are three tips I want to highlight specifically. First, reduce your cooking time as much

as possible while still making sure your food is cooked through. The more time your food is

exposed to heat, the more zinc it loses. Opt for a quick stir-fry or basting to retain as much

zinc as you can.

Second, calcium- foods and zinc-rich foods don’t go well together. They’re like oil and water.

Space them hours apart to ensure that calcium won’t interfere with your body’s absorption

of zinc.

And last but not least, steer clear of alcohol. Alcohol depletes zinc like no other. It’s

especially a double whammy if you don’t consume enough zinc-rich food and yet drink lots

of alcohol at the same time. Moderation is key when it comes to alcohol consumption, as it

is with all things.

And that’s all you need to know about the relationship between zinc and hair. But

knowledge is useless if you don’t apply it, so it’s time you started!

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