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What to eat to prevent premature graying of hair: Tips from nutritionist

What to eat to prevent premature graying of hair: Tips from nutritionist How to prevent premature graying of hair (photo: Freepik)
Author: Daryna Vialko

Despite popular belief, premature graying can occur not only due to stress. The lack of certain vitamins and minerals plays a big role in this. Fortunately, the deficiency of these substances can be compensated by nutrition, according to Ukrainian nutritionist Anastasia Holoborodko.

Why do people go gray early?

Among the reasons for premature graying, heredity plays a significant role. If close relatives had early graying, there's a high likelihood it will occur in their younger relatives as well.

Premature graying can occur due to anemia, macrocytic anemia, B6, B9, or B12 deficiency anemia. It can also be triggered by hypothyroidism and autoimmune thyroiditis.

“Hypothyroidism needs to be compensated for because it leads to a decrease in the secretion of stomach acid, due to which many minerals and vitamins are not absorbed,” says Holoborodko.

She also notes that reduced consumption (and poor absorption) of protein in the diet is a cause of early graying. Low protein causes reduced melanin activity.

Melanin plays a significant role in hair graying. Its production is stimulated by pituitary and thyroid hormones, sympathetic nervous system mediators, and sex hormones.

Tyrosine is the starting point for melanin biosynthesis. It's important to consume plenty of protein because it contains tyrosine.

What to eat to prevent premature graying:

  • Organic meats
  • Poultry
  • Fish
  • Seafood
  • Whole organic dairy products, cheeses
  • Pumpkin seeds
  • All legumes
  • Tofu
  • Wild black rice

It's also important to ensure the intake of copper. The deficit can be compensated by dietary supplements. It is recommended to consume more beef liver, oysters, and unprocessed cocoa beans. Milk thistle, artichoke, and curcumin will be useful.

All forms of collagen peptides, l-tyrosine, vitamin B group, minerals, copper, manganese, molybdenum, and the complex form of vitamin E will help prevent early graying.

Earlier, we wrote about how to take vitamin D and the risks of overdosing.

Read also about how to maintain gut health.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.