For most people, the first sign of gray hair is a major event as self image and self worth are inextricably tied in with youthfulness and vitality, and gray hairs are a sign that time is catching up. Hair graying is a natural process that accompanies aging, also known as achromotrichia, that takes place when the body’s ability to produce melanin (the pigment that determines skin and hair color) starts dropping. With the decrease in melanin levels, hair starts to lose its color and slowly turns gray and then white. Genetics, diet and vitamins play critical roles in how and when your hair will turn gray. Using the scientific research that is available, one can make changes that will slow down the graying process.
The basic dietary factors that impact premature graying revolve around the amount of selenium, copper, vitamin B6 and vitamins A, C and E present in the food one eats. Increasing the amount of foods rich in these nutrients in your diet may help you prevent turning gray before your time. Here are some food items that can help you in the fight against gray hair.
1. Selenium
Stock up your pantry with selenium rich foods like nuts and seeds, mushrooms, fish and shellfish, meat and eggs. Brazil nuts and walnuts are selenium rich, as are wheat germ and sunflower seeds. Mushrooms such as shiitake, crimini and button mushrooms are loaded with selenium, as are salmon, halibut, tuna, along with crabs and lobsters. Meat, especially liver and kidney, whether it be beef, pork or lamb, are good sources too. A common source for this essential nutrient is onion which you can add to almost any dish you prepare.
2. Copper
Copper has been conclusively linked to melanin production, the primary cause of graying hair. The richest dietary sources of copper include liver, seafood like oyster, squid and lobster, cocoa and chocolate, nuts like almonds, mushrooms, seeds such as sesame, pumpkin, squash and sunflower seeds, pulses and peanut butter.
3. Vitamin B6
Vitamin B6 is the vitamin that contributes to the healthy appearance of hair and its deficiency has been linked to premature graying. It is found abundantly in natural foods, with some of the best sources being rice and wheat bran, unpolished brown rice, potatoes, sunflower and sesame seeds, nuts like peanuts, almonds and pistachios, bananas and fishes like salmon, tuna and cod. Raw garlic, another ingredient that naturally lends itself to most types of preparations, is an excellent source of this vitamin. A useful piece of information to keep in mind is that plant sources of B6 do a better job of preserving the B6 content during the process of cooking when compared to animal sources.
4. Vitamin C
Vitamin C is the superman of all the natural agents that fight the aging process. Fruits are the best source for vitamin C. A glass of orange juice, along with some guava, strawberries, kiwi and papaya can serve up a breakfast that will take care of much of your daily vitamin C requirement. Cauliflower, broccoli and Brussels sprout along with green leafy vegetables like cress, mustard greens, spinach, chard and kale are good sources among vegetables. You may be surprised to know that chili peppers and bell peppers are also at the top of the pyramid in terms of vitamin C content.
5. Vitamin A and E
The two vitamins that play the most important role in the maintenance of healthy skin, hair and connective tissues are vitamins A and E. Vitamin A deficiency has been conclusively linked with hair loss. If you add all of the above into your diet, you are probably getting enough of these two vitamins as many of their best sources overlap with the ones listed above. Liver, nuts and seeds, chili and bell peppers, potatoes and carrots, leafy green vegetables, herbs, both fresh as well as dried, apricots, olives and lettuce are among the best dietary sources of these two vitamins.
Armed with this knowledge, you can now make the changes in your diet that will help you better manage premature gray hair. While these tips will help you slow down the external and visible impact of aging, keep in mind that there is no way to entirely prevent graying and that youth is a state of mind, not of the body or of hair color. All cultures associate gray hair with wisdom and extend the respect that a life richly lived deserves. Aging and gray hair are signs that you are a survivor of the lessons of life, they should be seen as a privilege and not a curse.