Do Foods High In Zinc Help Dry Skin?

Zinc is a metallic mineral that is required for many processes in your cells and tissues. Zinc's importance to human health wasn't really confirmed until 1961, when scientists discovered that zinc deficiency caused dwarfism and delayed sexual development in adolescent males. Zinc insufficiency is now recognized as a fairly widespread nutritional problem, particularly in developing countries. Zinc-rich foods may be helpful for dry skin, especially when zinc is lacking from your diet. Ask your doctor if you need more zinc.

Functions

According to nutritionist Elson Haas, M.D., zinc has so many functions -- and mild zinc deficiency is so common -- that supplementation should be considered for many day-to-day medical issues. Zinc plays important roles in reproduction, immunity, growth, development, skin and tissue maintenance and neurologic function. The Linus Pauling Institute at Oregon State University categorizes zinc functions into catalytic, structural and regulatory roles, as it participates in about 100 enzymatic reactions, stabilizes the structure of numerous other molecules and helps to regulate gene expression and many other cellular processes.

Collagen

Collagen is the most abundant protein in your body. It forms the structural basis for all of your connective tissues and is a major component of your skin. Collagen is a complex helical molecule whose synthesis requires several amino acids and vitamin C. The linking of separate collagen strands to strengthen your connective tissues requires zinc and copper. If you lack dietary zinc, collagen begins to break down. Early signs of zinc deficiency include skin rashes, dry skin and poor wound healing.

Sources

Most animal foods contain some zinc. Oysters are particularly rich in zinc, but they may also contain pollutants from ocean waters. Beef, pork, liver, crab meat, fish, poultry and some dairy products contain high concentrations of zinc. Whole grains, wheat germ, nuts, pumpkin seeds, peanuts and some legumes are good plant sources, but the zinc in plant foods can be bound by naturally occurring molecules called phytates, making it less available for absorption. Zinc can also be found in supplements, both in combination with other nutrients and as a solitary ingredient.

Considerations and Precautions

Zinc can be helpful for dry skin, but probably only when your dry skin is due to insufficient zinc consumption. Recommended dietary allowances for zinc vary from 2 mg daily for infants to 14 mg for young nursing mothers. Zinc is relatively nontoxic, and higher doses -- 15 to 75 mg -- are frequently consumed in supplements. However, the Food and Nutrition Board has set a tolerable upper limit for adults at 40 mg daily, because zinc interferes with copper absorption, and too much zinc can cause copper deficiency. Taking zinc alone at least two hours apart from foods or other supplements may allay this problem. Ask your doctor if additional zinc could be helpful for you.