🥩 1. Red Meat (Beef, Lamb)
Why it helps:
Excellent source of bioavailable zinc.
Bonus: Rich in protein and iron, crucial for
hair growth.
🦪 2. Oysters
Why it helps:
It is one of the richest natural sources of zinc.
Bonus: Just 1 oyster can fulfil your daily zinc requirement.
🐓 3. Chicken and Turkey
Why it helps:
Lean poultry contains good levels of zinc and protein.
Bonus:
Helps maintain healthy hair follicles and scalp.
🐟 4. Shellfish (Crab, Lobster, Shrimp)
Why it helps:
Zinc-rich and also packed with hair-friendly omega-3s.
Bonus: Anti-inflammatory properties support
scalp health.
🥜 5. Pumpkin Seeds
Why it helps: A
vegetarian-friendly source of zinc.
Bonus: Also rich in magnesium and healthy fats
that nourish hair.
🥣 6.
Chickpeas, Lentils, and Beans
Why it helps:
Good zinc content, especially for vegetarians.
Bonus: Provide biotin and iron, essential for
strong hair.
🧀 7. Dairy Products (Cheese, Milk, Yogurt)
Why it helps:
It contains zinc and other hair-supportive nutrients like calcium and protein.
Bonus: Easily absorbed and great for overall
scalp health.
🌰 8. Cashews and Almonds
Why it helps:
Nuts are zinc-rich and contain healthy fats.
Bonus:
Also packed with vitamin E, which promotes hair shine and strength.
🥚 9. Eggs
Why it helps:
Moderate zinc content plus biotin and protein.
Bonus: Biotin works with zinc to reduce hair
thinning.
🍫 10. Dark Chocolate (70% or more)
Why it helps:
Surprisingly high in zinc.
Bonus:
Enjoyed in moderation, it can help meet daily zinc needs.
🌾 11. Whole Grains (Quinoa, Oats, Brown Rice)
Why it helps:
It contains zinc and B vitamins.
Bonus: Improve circulation to the scalp for
better hair growth.
🥦 12. Spinach and Leafy Greens
Why it helps:
It is not very high in zinc, but it enhances its absorption due to vitamin C
content.
Bonus: Provide iron and antioxidants to combat
hair loss.
✅
Quick
Tips to Maximise Zinc Absorption
Avoid excessive
tea/coffee near meals (they reduce absorption).
Pair zinc-rich
foods with vitamin C (like lemon or oranges).
Don't overdo
zinc supplements—too much can backfire on hair health.
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