These are the foods that prevent its appearance

Most people try to delay the appearance of gray hair in different ways, be it with dyes at the hairdresser or home remedies. However, few know that the solution is in the kitchen.

Specifically, the real reason for the appearance of gray hair is due to the lack of production of melanin, which is a substance that gives color to a person’s hair, skin and eyes. The normal age at which the body reduces the formation of this pigment and the hair begins to turn gray is between 35 or 40 years old, but it can also occur at a younger age for various reasons, this is called premature graying, According to the magazine Glamor Mexico.

They generally appear over the years, but sometimes they are born prematurely, thanks to different factors such as the environment, chemicals, stress, or genetic issues. However, it is more common in people over 30 years of age, but on some occasions, they usually occur earlier.

Scientists from Harvard University indicate that, by subjecting the body to stressful situations, the number of melanocyte stem cells decreases rapidly, causing the hair fibers to turn white.

The normal age at which the body reduces the formation of this pigment and the hair begins to turn gray is between 35 and 40 years old, – Photo: Gettyimages Photo

In addition, the low levels of B vitamins and D3 they can decrease the production of melanin in the body. Melanin is also responsible for giving hair pigmentation. Experts indicate that its appearance is a sign that there is a deficiency in vitamin B12, vitamin D3, folic acid, iron and zinc.

Likewise, some nutritional deficiencies can favor its premature appearance. For this reason, the portal specialized in health Body and mind share what nutrients may be missing so it can be produced sooner than expected.

Foods that delay the appearance of gray hair

Here is the list of some recommended foods to prevent gray hair, by the portal Upper Isin its beauty and health section.

  • Broccoli: Vitamin C, B1, B2, B3 and B6, but above all a large amount of provitamin A, mainly in the form of beta-carotene), and minerals such as calcium, potassium, selenium, phosphorus, magnesium and iron
  • Legumes: They provide iron, zinc, magnesium, sodium, potassium, selenium, calcium and vitamins, especially from the B complex: such as B2, B3, B6, B9 (folic acid), vitamin A, vitamin E and vitamin C.
  • Artichokes: Vitamin C, iron, vitamin D, vitamin B6, vitamin B1 and magnesium.
  • Whole grains: Source of fiber low in fat and high in complex carbohydrates.
  • Seafood: Vitamins A, B, D and E; rich in minerals such as iodine, calcium, phosphorus and selenium.
  • Blue Fish: Oleic, linoleic and omega 3 acids. Minerals (iodine, iron, phosphorus, magnesium and calcium) and vitamins A, D and B12.
  • Nuts: Potassium, calcium, phosphorus, iron and magnesium. Folic acid, vitamins E and B1.
  • Eggs: High quality protein and vitamins A, B, D and E. Calcium, selenium and iodine.
  • White or red meat: Proteins and vitamins B6 and B12, as well as vitamin A, pantothenic acid and biotin. Natural source of iron and zinc with high bioavailability.
  • Algae: Excellent source of vitamins A, B1, B12, C, D and E, riboflavin, niacin, pantothenic acid and folic acid.

vitamin deficiency

vitamin B5

  • B vitamins are considered beauty vitamins because they contribute to strong, healthy hair.
  • This vitamin is responsible for important metabolic processes at the root of the hair and prevents inflammation of the scalp.
  • Therefore, an insufficient supply of B5 can lead to graying of the hair.
  • If this is missing, it is most likely that other B vitamins are also lacking, which is reflected in hair loss, in addition to lack of pigmentation.
  • For this, it is recommended to consume foods rich in vitamin B on a daily basis, such as soy derivatives, whole grains, nuts, dairy products, eggs, seeds and legumes, among others.

B12 vitamin

  • Lack of vitamin B12 can also be responsible for color loss.
  • This vitamin B12 participates in the production of energy from food and is essential for the well-being of the nervous system.
  • It is also vital for cell growth, red blood cell formation, and cell division. Symptoms of its deficiency are a feeling of anemia, tiredness, discouragement and dizziness.
  • Although eggs and dairy provide small doses of vitamin B12, they are not enough for people following a vegetarian diet.
  • For such people it is recommended to take a weekly supplement of 2,000 mcg of cyanocobalamin.

Vitamin D

  • The hair also benefits from the sun vitamin.
  • For example, it enhances the growth phase of the hair cycle. If there is a severe insufficiency of the vitamin, the production of melanin is disrupted, and the hair turns gray.
  • The first signs of a deficiency of this vitamin are dry hair and hair loss, as well as body aches and fatigue.
  • To avoid this, it is recommended to expose your face and arms to the sun for about 15 minutes a day.