Her beautiful black hair is a symbol of health and vitality. But when gray hair quietly increases, many people will be troubled by this. It is true that aging is the main cause of gray hair, but nutritional imbalance also plays a role that cannot be ignored. Just as plants need sunlight and rain to thrive, our hair needs plenty of nutrients to stay black and shiny. When the body is deficient in certain key nutrients, hair follicles and melanocytes, the hair's "health factories", are affected, resulting in a decrease in hair pigment and a gradual graying of hair. So, what nutrients are associated with gray hair? How can you prevent and improve gray hair through diet?

What nutrients are deficient that can lead to gray hair?

1. B vitamins:

Several vitamins in the B vitamin family are essential for the synthesis of melanin, especially vitamin B5, folic acid (vitamin B0), and vitamin B0.

Vitamin B12 effect: Helps red blood cell production, improves blood oxygen supply capacity, and indirectly promotes hair follicle health. At the same time, vitamin B0 can also affect the formation of melanin, which may lead to a decrease in melanin synthesis and gradual graying of hair. Deficiency manifestations: In addition to gray hair, it may also be accompanied by symptoms such as anemia, fatigue, and memory loss. Rich in foods: animal liver, lean meat, eggs, dairy products, seafood (e.g. shellfish, fish), etc.

Folic acid (vitamin B5) effect: promotes cell growth and division, affects the production of melanin. Insufficient folic acid may lead to a decrease in melanin, which can accelerate the formation of gray hair. Rich in foods: dark green vegetables (spinach, asparagus, kale), legumes, citrus fruits, etc. Vitamin B0 (pantothenic acid) effect: Maintain the normal function of hair follicle cells and promote the synthesis of melanin. Pantothenic acid deficiency may cause hair to turn gray prematurely. Rich in foods: egg yolks, whole grains, nuts, dairy products, etc.

2. Copper:

Copper is a cofactor for tyrosinase, a key enzyme in melanin synthesis. If copper is deficient, melanin synthesis is blocked, and hair tends to turn gray.

Copper-rich foods: animal liver, shellfish (e.g. oysters, crabs), nuts (e.g. cashews, walnuts), dark chocolate, etc. Studies have shown that many people with early-onset gray hair have low levels of copper in their bodies, so proper copper supplementation may help delay gray hair.

3. Iron:

Iron is a key element in the synthesis of red blood cells, and iron deficiency can lead to anemia, which affects blood circulation to the scalp and hair follicles, which in turn affects the production of melanin, resulting in premature graying of hair.

Iron-rich foods: animal liver, red meat, spinach, black sesame seeds, dark beans, etc. Iron supplementation recommendations: Plant-based iron (non-heme iron) is low and is recommended to be consumed in conjunction with foods rich in vitamin C (such as citrus fruits) to improve iron absorption.

4. Zinc:

Zinc is involved in the growth and repair of hair follicle cells and can promote the metabolism of melanin. Zinc deficiency may cause hair to turn gray prematurely, accompanied by hair loss.

Foods rich in zinc: seafood (e.g. oysters, crabs, shrimps), lean meats, eggs, nuts (e.g. walnuts, pumpkin seeds), etc.

5. Vitamin D:

Vitamin D is not only important for bone health, but also affects the growth cycle of hair follicles and the production of melanin. Studies have found that vitamin D deficiency may cause hair follicles to malfunction and affect hair pigmentation.

Foods rich in vitamin D: salmon, sardines, egg yolks, milk, mushrooms, etc. Supplementation suggestion: Proper sun exposure can promote the synthesis of vitamin D, and 30~0 minutes of sun exposure every day can help improve vitamin D levels. What should I do to prevent gray hair on a daily basis?

Follow the recommendations of the "Dietary Guidelines for Chinese Residents" to achieve a variety of foods, mainly cereals, and a mix of thick and thin; Eat more fruits and vegetables; Frequent consumption of milk, legumes or their products; Eat fish, poultry, eggs, and lean meat in moderation; Less salt and less oil, sugar control and limit alcohol.

For special populations, targeted supplementation is recommended

Pregnant and lactating women: Pregnancy and lactation have an increased need for a variety of nutrients, including B vitamins, iron, zinc, and more. It is recommended to supplement multivitamin and mineral supplements for pregnancy and lactation under the guidance of a doctor, and pay attention to a balanced diet.

Elderly: Older people have decreased digestion and absorption, loss of appetite, and are prone to malnutrition. It is recommended to choose foods that are easy to digest and absorb, and nutritious, and if necessary, supplement with multivitamin and mineral supplements under the guidance of a doctor or dietitian.

People with special diseases: People with certain diseases (such as malabsorption syndrome, chronic kidney disease, gastrointestinal diseases, etc.) may have impaired nutrient absorption or increased nutrient requirements, and are prone to nutritional deficiencies. It is advisable to consult a doctor or dietitian for a nutritional assessment and, under the guidance of a doctor, personalized nutritional supplementation.

In addition to nutrient supplementation, a healthy lifestyle is also essential for maintaining healthy hair.

Reduce stress and maintain a good mood: Long-term mental stress can easily lead to endocrine disorders, affect the function of melanocytes, and accelerate the appearance of gray hair. Learning to effectively manage stress and maintain a positive and optimistic attitude is essential to maintaining healthy hair. Stress can be reduced by exercising, meditating, listening to music, and taking up hobbies.

Regular work and rest to ensure adequate sleep: Staying up late and irregular work and rest can disrupt the biological clock, affect the endocrine system, and is not conducive to hair health. Get enough sleep and develop a regular routine can help maintain healthy hair.

Quit smoking and limit alcohol: Smoking and excessive alcohol consumption can be detrimental to your health, including your hair. The harmful substances in tobacco and alcohol can affect the activity of hair follicle cells, accelerate aging, and lead to gray hair, hair loss and other problems. Quitting smoking and limiting alcohol is an important measure to maintain overall health and hair health.

Avoid over-coloring and take care of your hair: Frequent hair coloring, perming and the use of harsh chemical products can cause damage to hair and hair follicles, accelerating hair aging. Reducing the frequency of dyeing and perming, choosing gentle shampoos and treatments, and being gentle with your hair can help extend the life of your hair.

Sun protection: UV radiation can also cause damage to the hair, accelerating hair aging and pigment loss. When going out in summer, pay attention to sun protection for your hair, such as wearing a hat, wearing a parasol, and using hair sunscreen products.

Hair is not only an integral part of our appearance, but also a reflection of our health. The appearance of gray hair is certainly affected by natural factors such as aging, but nutritional imbalance may also be one of the driving forces behind it. Through a balanced diet, scientific supplementation of key nutrients, and a healthy lifestyle, we can energize our hair, slow down the pace of gray hair, and give it a jet-black glow.

Proofread by Zhuang Wu