Fermented foods help prevent premature graying of hair
To prevent premature graying of hair, you can eat fermented foods such as kimchi, melon, yogurt... to provide probiotics (microorganisms) that are beneficial for intestinal health. Beneficial bacteria in the intestines help the body absorb vitamin B7 (biotin).
Biotin is normally obtained through diet. Biotin can regulate blood sugar levels, stimulate hair growth, and help firm skin and strengthen nails. Biotin is also necessary for the production of keratin, a protein that makes up hair.
When the body lacks biotin, the most noticeable thing is the change in hair color and strength. For example, it makes hair weak, thin, brittle, easy to break and premature gray hair. When the body absorbs enough biotin, it will help maintain black hair color and healthier hair.
Fermented foods not only provide probiotics, but these foods themselves are also rich in biotin, zinc, niacin and riboflavin, all of which are very good for maintaining the health of hair follicles and preventing gray hair.
Certain foods can help prevent premature graying of hair.
Dark green vegetables
Green vegetables such as spinach, kale, broccoli, Malabar spinach, jute... are rich in vitamin A, vitamin C, vitamin E, vitamin B7, vitamin K, iron, calcium, folic acid... These nutrients play a very important role in nourishing healthy hair follicles, promoting melanin production - this is the pigment responsible for the black color of hair.
Folic acid, iron, biotin found in broccoli, spinach... help prevent anemia, prevent premature gray hair due to poor blood circulation to the scalp.
Vitamin C, vitamin A, vitamin E, vitamin B7, iron found in Malabar spinach, jute... support the production of collagen - an important protein for hair follicle development.
Vegetables can be processed into many different dishes such as boiled, stir-fried, soup, mixed salad, all of which are very easy to make and eat. These foods not only help diversify the daily menu but also help hair become shiny and smooth, reducing the rate of hair color loss.
Vegetables that are beneficial for premature gray hair.
Meat and fish help hair to be black and healthy
- Fatty fish (salmon, mackerel, sardines...): In addition to omega-3 and abundant protein content that are beneficial for skin and hair health, fatty fish is also a very high source of vitamin D. Vitamin D, especially vitamin D3, is not only beneficial for bones but also affects hair pigmentation.
Omega-3 fatty acids, vitamin D, vitamin B12, vitamin B7, and protein in salmon directly participate in the production of melanin and red blood cells - important factors that help improve hair shine and thickness, prevent hair loss and premature graying.
- Red meat (beef, lean pork...) : Provides a lot of iron and protein to support hair follicle growth, keep hair healthy, and prevent premature graying. 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... are considered factors that contribute to preventing white hair.
- Black sesame: Contains a lot of biotin, unsaturated fatty acids, protein, magnesium, phosphorus, iron... not only providing nutrients for hair, but also forming a protective layer on the scalp, helping to fight against harmful agents.
Adding black sesame to your diet helps increase the strength and durability of your hair. Black sesame can be processed into many dishes such as sesame peanuts, mixed with salad, black sesame candy...
- Whole grains : Whole grains such as brown rice, oats... provide essential B vitamins, iron, zinc, which are essential for nourishing and producing melanin for hair.
In addition, nuts such as almonds, walnuts, flax seeds, chia seeds are sources of biotin, zinc... which help strengthen hair and can help prevent premature graying.
Source: https://giadinh.suckhoedoisong.vn/thuc-pham-khac-phuc-toc-bac-som-172241002155411062.htm
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