Foods that help prevent premature graying of hair

Fermented foods help prevent premature graying of hair.

To prevent premature graying of hair, you can eat fermented foods such as kimchi, pickles, yogurt, etc., which provide probiotics that are beneficial for gut health. These beneficial bacteria in the gut help the body absorb vitamin B7 (biotin).

Normally, the body obtains biotin through diet. Biotin can regulate blood sugar levels, stimulate hair growth, help firm skin, and strengthen nails. Biotin is also essential for the production of keratin—a protein that makes up hair.

When the body is deficient in biotin, the most noticeable effect is a change in hair color and strength. For example, hair becomes weak, thin, brittle, easily broken, and grays prematurely. When the body absorbs sufficient biotin, it helps maintain black hair color and makes hair shinier and healthier.

Fermented foods not only provide probiotics, but they also contain plenty of biotin, zinc, niacin, and riboflavin—all of which are excellent for maintaining hair follicle health and preventing graying.

Certain foods can help prevent premature graying of hair.

dark green vegetables

Leafy green vegetables such as spinach, kale, broccoli, water spinach, jute leaves, etc., are rich in vitamins A, C, E, B7, and K, as well as iron, calcium, and folic acid. These nutrients play a crucial role in nourishing healthy hair follicles and promoting the production of melanin – the pigment responsible for black hair.

Folic acid, iron, and biotin, found in broccoli, spinach, and other leafy greens, help prevent anemia and premature graying of hair caused by poor blood circulation to the scalp.

Vitamins C, A, E, B7, and iron found in spinach, jute leaves, etc., support the production of collagen - an important protein for hair follicle growth.

Vegetables can be prepared in many different ways, such as boiling, stir-frying, making soup, or mixing into salads, all of which are easy to prepare and delicious. These foods not only diversify your daily menu but also help keep your hair shiny and reduce color fading.

Certain vegetables are beneficial for premature graying hair.

Certain types of meat and fish help keep hair black and healthy.

- Fatty fish (salmon, mackerel, sardines, etc.): In addition to omega-3s and abundant protein that are beneficial for skin and hair health, fatty fish are also a very high source of vitamin D. Vitamin D, especially vitamin D3, is not only beneficial for bones but also affects hair pigmentation.

The omega-3 fatty acids, vitamin D, vitamin B12, vitamin B7, and protein found in salmon directly participate in the production of melanin and red blood cells – important factors that help improve hair shine and thickness, prevent hair breakage and premature graying.

- Red meat (beef, lean pork, etc.) : Provides plenty of iron and protein that support hair follicle growth, promoting healthy hair and preventing premature graying. The iron in beef helps red blood cells deliver oxygen to all cells in the body, including hair follicles.

Nuts

- Sunflower seeds: Rich in iron, zinc, vitamin E, vitamin B6, etc., these are considered factors that help prevent gray hair.

- Black sesame seeds: Rich in biotin, unsaturated fatty acids, protein, magnesium, phosphorus, iron, etc., they not only provide nutrients for hair but also form a protective layer on the scalp, helping to fight against harmful agents.

Adding black sesame seeds to your diet helps strengthen and improve the resilience of hair strands. Black sesame seeds can be prepared in many ways, such as peanut and sesame seed snacks, mixed into salads, or used in black sesame candy.

- Whole grains : Whole grains such as brown rice and oats provide essential B vitamins, iron, and zinc, which are crucial for nourishing and producing melanin for hair.

Additionally, nuts such as almonds, walnuts, flax seeds, and chia seeds are good sources of biotin, zinc, and other nutrients that help strengthen hair and may help prevent premature graying.

Source: https://giadinh.suckhoedoisong.vn/thuc-pham-khac-phuc-toc-bac-som-172241002155411062.htm