Since one of the possible causes of grey hair is deficiency of vitamins it is worthwhile to pay more attention to your diet if you want to prevent it. It is especially important to get sufficient amounts of Vitamin B9 and B12 since deficiency of them is associated with greying hair. Some other important vitamins are B5 & B6 and minerals like copper & iron.
While diet can play an important role in hair color it is important to understand that the process of natural aging might be responsible for this too. There are also many other possible reasons (stress, diseases and etc.) why hair might be turning grey. In these cases changing your diet might have minimal or no effect on the color of your hair. However adding foods to your diet that are rich in vitamins and minerals can have a positive effect on the overall health of your hair and body so it is definitely worthwhile giving it a try.
Vitamin B5 (Pantothenic Acid).
Eating more foods that are rich in Vitamin B5 might be especially important for people those hair is greying due to stress. People who are stressed tend to have lower levels of Vitamin B, which in turn leads to loss of hair color. So people you tend to work under stress constantly should try to increase their intake of Pantothenic Acid, which can help to restore natural hair color.
To get more of Vitamin B5 from natural sources it is important to eat more foods like eggs, avocados, baked sweet potato, tuna, salmon, beef as well as sunflower seeds. So in case you want to get sufficient amounts of Vitamin B5 you should add these foods to your diet more frequently.
A diet that doesn’t contain sufficient amounts of Vitamin B6 can result in greying of hair. One of the main reasons why Vitamin B6 is essential for hair color is because it assists in production of Melanin. It is important to maintain production of this pigment because it gives hair its natural color. Usually a deficiency of Vitamin B6 can be a result of vegan diet or other medical conditions like thyroid, anemia, stomach problems and etc. In order to get more of this vitamin from natural sources it is important to eat foods like pistachio nuts, sunflower seeds, chicken & turkey, tuna, dried fruits, bananas, lean beef, spinach and avocados. The recommended intake of Vitamin B6 is 1.3 mg (RDA) for most adults.
Vitamin B9 (Folic Acid).
The main functions of this vitamin in the body is cell growth & division and DNA repair and synthesis. When folate is acquired from natural food sources it is rare to have overdose of this vitamin since it is water soluble and regulated easily by a body. When there is deficiency of Vitamin B9 the result might be slower growth in children or Anemia for adults. Some experts say that one of the possible causes of grey hair can be deficiency of this vitamin too. This is mainly because Vitamin B9 produces an amino acid – Methionine, which has an effect on hair color. The recommended doses of this vitamin for most adults is 400 micrograms. The list of foods that contain the highest amounts of Folic Acid is spinach, cooked lentils, lettuce, cooked asparagus & broccoli, avocado, oranges as well as mango.
Vitamin B12 (Cobalamin).
Vitamin B12 has similar functions like Folic Acid since it aids in production of RNA & DNA, red blood cells and also it helps to keep nervous system in good health. When there is not sufficient amounts of Cobalamin in the body it can cause fatigue, depression, anemia and when this deficiency is long-term it can even cause damage to the brain. The deficiency of this vitamin is also associated with greying of hair that is too early. The recommended intake of Vitamin B12 for most adults is 2.4 micrograms. It is important to mention that absorption of Vitamin B12 from natural food sources decreases once a person becomes 50 or older, so it is very important to pay attention to this vitamin when you age. To get sufficient amounts of this vitamin it is important to add more food to your diet like liver, shellfish, fortified cereals, red meat, cheese and eggs.
Results of one study, which was published in 2012, showed that people who experience premature greying tend to have lower levels of Copper in the body. Since one of the functions of Copper is production of pigment Melanin, it is thought that deficiency of this mineral can affect color of your hair and skin. In order to ensure that you are getting sufficient amounts of Copper it is important to eat more foods like beans, nuts, bananas, avocados, kale, tomatoes, shellfish, oysters and etc.
Some additional vitamins that might be beneficial for hair that is greying are PABA, Biotin, Vitamin C and E. In addition to Copper it might be also worthwhile to add more foods to your diet that are rich in minerals like iron, zinc, iodine and calcium.