Essential nutrients that prevent gray hair.

Gray hair can result from nutritional deficiencies such as a lack of vitamins B12 and B9. However, it is also a result of the natural aging process as you get older.

You are likely to increase your gray hair by 10-20% every 10 years after age 30. Nutrition can help prevent premature graying, but if your hair is changing color as a result of the natural aging process, then no diet can make you completely gray-free.

Vitamin B12

Vitamin B12 deficiency, also known as pernicious anemia, is linked to premature aging. Vitamin B12 helps keep your nervous system healthy and aids in the production of DNA and RNA, as well as working with folic acid, vitamin B9, to produce red blood cells.

The recommended dietary intake is 2.4 micrograms for most adults, and 2.6 and 2.8 micrograms for pregnant and breastfeeding women. As you age, your ability to absorb vitamin B12 from food decreases, so after age 50, you should ensure you eat plenty of foods rich in vitamin B12. Cereals will often provide a good source of vitamin B12. Eggs, liver, kidneys, fish, and shellfish are also good sources of vitamin B12.

Vitamin B9

A deficiency in vitamin B9 can lead to premature graying of hair. Like vitamin B12, folic acid helps in the production of DNA and RNA in the body and is essential for the production of red blood cells. It is also important for the production of methionine, an amino acid crucial for hair color.

The recommended daily intake of folic acid is 400 micrograms for adults, up to 600 micrograms for pregnant women, and 500 micrograms for breastfeeding women. Foods rich in folate, the natural form of folic acid, include spinach, kale, lentils, green beans, lima beans, asparagus, and pasta; breakfast cereals are also often fortified with folic acid.

Copper and iron

A copper or iron deficiency can increase the chance of premature aging. Copper is essential for the function of several enzymes necessary in the body, and iron is necessary for the production of red blood cells. The recommended intake of copper is 900 to 1,300 micrograms per day for women, and 900 micrograms per day for men.

The recommended daily intake of iron is 8mg for adults over 50 and 18mg for women under 50. Foods rich in copper include liver, oysters, clams, cashews, chestnuts, almonds, and lentils. Foods rich in iron include beef, spinach, and lentils.

Besides nutritional deficiencies, such as a lack of certain vitamins or minerals essential for hair, genetic and hormonal factors can play a major role in your hair color change; premature graying may be unavoidable if your parents also had gray hair from a young age.

Furthermore, mental well-being plays a crucial role; it's no surprise that you may experience significant graying after prolonged stress and lack of sleep. A healthy body and a relaxed mind will certainly help slow down the process of your hair turning from black to white.

According to Health & Life