Can graying be prevented by diet?

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Did you know that there are foods that are able to prevent graying hair? Sounds rather abstract? It is confirmed by scientific studies and many nutritionists. What to eat to prevent graying hair?

Why do we grow grey hair? Of course, everything has a simple and scientific explanation. In each hair follicle there are cells called melanocytes. These cells produce melanin, the pigment responsible for the color of hair (and skin). The greater the amount of pigment produced, the darker our hair. In most people, between the third and fourth decades of life, the aging process begins, with a decrease in melanin production by melanocytes. Melanocyte function continues for several years. When the melanocyte stops completely functioning and producing melanin, the hair becomes completely white (without pigment). Reflecting light, it also looks silver or gray

It is important to know that the main factor determining the appearance of gray hair is genetics, a factor beyond our control

Lack of Valuable Nutrients May Cause Early Gray Hair

It is not only genes that contribute to greying hair. It is also influenced by the passage of time. There are studies that show that the appearance of white/silver hair can be caused by a lack of certain nutrients in the diet. It is therefore important that the foods you eat every day do not lack copper, iron, folic acid, vitamin D, and biotin. It is also worth taking care of supplementation

You cannot expect that eating foods rich in these nutrients will prevent your hair from turning grey, but you should keep in mind that a proper diet can significantly delay this process and also improve the overall condition of your hair (making it stronger and denser). So what should you eat to enjoy a beautiful, colourful head of hair for longer?

Eat white beans and do not avoid citrus fruits

If you lack folic acid, your hair may appear greyer. That’s why nutritionists recommend eating white beans (and other legumes, such as chickpeas and lentils) to maintain healthy levels of this nutrient (very important if you’re trying to get pregnant). Don’t miss beans, peas, asparagus, spinach, radishes, citrus fruits, Brussels sprouts, broccoli, nuts and seeds, and tropical fruits such as papaya, banana, and avocado in your diet.

Also keep an eye on your copper levels, as this nutrient plays an important role in the formation of melanin (responsible for hair color). Some studies speculate that a lack of copper can lead to premature graying. Therefore, when making your shopping list, don’t forget cashew nuts, sunflower seeds, broccoli, potatoes and bananas.

Chocolate to sweeten your life and have less gray hair

Eating chocolate to avoid gray hair? It’s all about eating iron-rich foods, among which is dark chocolate with a minimum of 45% cocoa solids. About 85 grams of this treat per week can be a good option. And don’t forget other foods – iron-enriched whole grains, white beans, soybeans, lentils, spinach, tofu, cashew nuts and dried fruit.

Eggs are also included in the diet to help level out gray hair. They are rich in vitamin B12. If you do not consume animal products, this is virtually the only supplementation you will need. Some vitamin deficiencies, especially vitamin B12, can cause the appearance of gray hair. Vitamin B12 deficiency can manifest with symptoms such as facial discoloration, swollen tongue, gray hair and anemia.


Main photo: Ron Lach/

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