13/01/2026
Mistakes You Need To Avoid Losing More Hair 1
Foods Stop Hair Greying
Eating a healthy diet is crucial for preventing early greying of hair. Proper nutrition helps your body function well and can slow down the greying process. Foods that nourish your body also benefit your hair. While specific nutrients may not grow more hair, they can help maintain your natural color for longer.
Include nuts, canola oil, fish, and soy in your meals, as they provide essential fatty acids and have anti-inflammatory effects. Vitamin B12, found in eggs, meat, and poultry, is important for hair color. Nuts are a great source of biotin, while iron can be found in lean red meat, dark leafy greens, liver, beans, shrimp, and dried fruits.
Focus on foods high in Vitamin B12, as a lack of this vitamin can lead to premature greying and make you look older. Without enough Vitamin B12, your body struggles to make red blood cells, which can cause anemia, a condition linked to hair color loss. Natural sources of Vitamin B12 include cheese, beef, bananas, fish, mutton, and eggs.
Low-fat cottage cheese is a convenient protein-rich option for breakfast or lunch. You can add fresh berries for extra nutrients, and cottage cheese is also a good source of calcium.
Iodine is another important mineral that supports cell growth and hormone production, playing a key role in maintaining hair color. Foods rich in iodine include carrots, bananas, spinach, tuna, haddock, salmon, sea bass, and shellfish like shrimp and clams. Iodine is essential for healthy hair and nails, helping to produce melanin, which gives hair its color.
Carrots, high in beta-carotene, benefit your eyesight, reduce hair loss, and improve hair health. The Vitamin A they provide helps create healthy scalp oil.
Salmon is packed with omega-3 fatty acids, which your body cannot produce on its own. These fats are vital for hair growth and keeping your scalp moisturized. Salmon is also loaded with protein, a key component for healthy hair.
Spinach is rich in antioxidants and contains vitamins B, C, and E, along with omega-3 fatty acids, potassium, calcium, iron, and magnesium. These nutrients are essential for hair growth and can help prevent baldness. Spinach also provides folate and iron, which are beneficial beyond hair health. Green vegetables like spinach, broccoli, and Swiss chard are excellent sources of Vitamins A and C, necessary for producing sebum, the natural conditioner for your hair.
Biotin, another B vitamin, plays a crucial role in hair growth. A biotin deficiency can lead to early greying. To help combat this, consume foods like chicken, red meat, eggs, milk, and dairy, which are high in biotin.
Chicken offers high-quality protein essential for strong hair. Without enough protein, hair can become weak and brittle, leading to loss of color. Poultry also contains easily accessible iron, important for healthy hair.
Incorporate foods that are high in minerals like copper and iron into your diet. You can find copper in nuts, seeds, egg yolks, and whole grains. Many women experience hair loss due to low iron levels, which can also lead to anemia and fewer red blood cells for hair growth. Foods rich in iron include wheat products, sunflower seeds, and dried apricots. Vitamins A and B are crucial for healthy hair. Colorful vegetables like yellow, green, and red peppers, along with dark leafy greens, are excellent choices.
Dark leafy greens, such as Swiss chard, watercress, spinach, and cabbage, boost keratin production, a protein that fortifies hair follicles. Key nutrients in these greens include Vitamins A, C, and K, B vitamins, potassium, and folate. Aim to eat about 100 grams (3½ ounces) of leafy greens daily, whether in a salad or with another meal.
Eggs are a great protein source that encourages collagen production, which protects hair strands. As we age, collagen can break down, making hair more prone to damage. Eggs provide Vitamins A and D, carotenoids, lutein, zinc, and protein, so try to eat a boiled or poached egg four times a week.
Figs are another good source of iron, which is necessary for healthy hair growth and a shiny appearance. Other iron-rich options include dried fruits and berries. Figs also offer potassium, magnesium, and Vitamins A and E. Aim for two figs daily.
Pumpkin seeds are packed with protein and zinc, which support cell reproduction and boost immunity, both of which promote hair growth. They contain zinc, iron, phosphorus, magnesium, manganese, and copper. Eating up to one tablespoon daily, possibly mixed with flaxseeds, is beneficial.
Flaxseeds are rich in omega-3 fatty acids that nourish hair and prevent dryness. They also provide Vitamin B1, magnesium, phosphorus, and selenium. Consume up to one tablespoon each day, either as a snack or sprinkled on meals.
Soy products like edamame and tempeh may help block a hormone called dihydrotestosterone (DHT), which is linked to hair loss. These foods are also high in iron and Vitamin E, both important for producing hemoglobin, which carries oxygen to your body’s tissues. Without enough oxygen, hair growth can suffer. Try to have at least one 75-gram (2½-ounce) serving each week.
Regularly eating sweet potatoes can prevent hair loss since they are full of beta-carotene, which the body turns into Vitamin A. This vitamin helps in developing healthy cells and tissues, including hair and scalp. Sweet potatoes also offer Vitamin C, copper, iron, and protein. They can be enjoyed boiled or baked.
Foods high in Vitamin B5, or pantothenic acid, can help slow down greying hair. A lack of B vitamins can reduce melanin production, so including foods like liver, sunflower seeds, broccoli, mushrooms, corn, tomatoes, and avocados in your diet is important.
Royal jelly is rich in pantothenic acid and may contain many other beneficial nutrients for hair.
Kelp has nutrients such as iron and the amino acid L-lysine that are important for hair growth. Iron helps produce healthy red blood cells, while L-lysine aids in iron absorption. Not getting enough of these can lead to hair loss. Key nutrients in kelp include iron, L-lysine, zinc, Vitamins B2 and B5, folate, and magnesium. A daily intake of 10 grams or a kelp supplement can help you meet your nutrient needs.
Include foods that are high in Vitamin E in your diet. This vitamin is known for its antioxidant properties, which may help slow down hair greying. It works by protecting the cells that produce hair color. Good sources of Vitamin E include wheat germ, corn, broccoli, and leafy green vegetables.
Incorporate foods that are rich in Folic Acid as well. A lack of folic acid, also called vitamin B9, is linked to early greying of hair. Eating more folic acid can help reverse this process. Add foods like leafy greens, broccoli, citrus fruits, and tomatoes to your meals to prevent hair from greying too soon. Since folic acid is water-soluble and not stored in the body, eating these foods regularly is important.
Citrus fruits are also beneficial for your hair. They help strengthen hair strands and improve scalp health, creating a better environment for hair growth.
Try to limit foods that are high in fat. These foods offer little nutritional benefit and can lead to deficiencies in vitamins and minerals.
