What helps to reduce gray hair

The Sign of Aging

Gray hair is often associated with aging, but did you know that your diet could play a role in its onset? The quest for lustrous locks extends beyond hair care products. In this article, we delve into the world of nutrition and explore foods and superfoods that are believed to contribute to maintaining your hair’s natural hue. Let’s uncover the science behind the potential reduction of gray hair.

Foods that can help to reduce gray hairs

Leafy Greens: The Power of Folate: Leafy greens like spinach and kale are rich in folate (vitamin B9), a nutrient that supports healthy cell division and DNA synthesis. A deficiency in folate can lead to premature graying. A study in the “British Journal of Dermatology” indicated that individuals with premature graying had lower levels of certain B vitamins, including folate (1).

Foods Rich in Copper: Copper is a mineral that plays a crucial role in melanin production, the pigment responsible for hair color. Shellfish, nuts, and seeds are excellent sources of copper. A review in the “International Journal of Trichology” highlighted copper’s significance in hair pigmentation (2).

Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, offer an array of health benefits, including potential hair health. These fatty acids contribute to a balanced scalp and hair follicles, promoting vibrant hair color.

Antioxidant-Rich Berries – Defying Oxidative Stress: Berries, such as blueberries, strawberries, and blackberries, are loaded with antioxidants that combat oxidative stress. Oxidative stress can contribute to hair aging and graying. A study in the “Journal of Agricultural and Food Chemistry” highlighted the potent antioxidant activity of berries (3).

Selenium-Containing Foods – Hair Color Guardians: Selenium is a trace mineral that aids in the production of enzymes essential for maintaining hair color. Selenium-rich foods like Brazil nuts, fish, and whole grains might contribute to maintaining youthful hair color (4).

Cruciferous Vegetables – Sulforaphane’s Influence: Cruciferous vegetables like broccoli and Brussels sprouts contain sulforaphane, a compound with potential benefits for hair health. A study in “Cell” suggested that sulforaphane can boost the activity of certain enzymes that protect against oxidative stress (5).

Vitamin E-Rich Foods – Defending Hair from Damage: Vitamin E is known for its antioxidant properties that help protect cells from damage. Foods like almonds, sunflower seeds, and avocados are abundant sources of vitamin E. By shielding hair cells from oxidative stress, vitamin E might play a role in preserving hair color.

A Colorful Plate for Colorful Hair:
While the link between certain nutrients and gray hair reduction is intriguing, it’s important to note that genetics, age, and other factors also influence hair color. Nevertheless, embracing a balanced diet rich in the nutrients discussed can contribute to overall hair health. As you savor each nutrient-rich bite, remember that nourishing your body from within might just reflect in the vibrancy of your tresses.


Schallreuter, K. U., et al. (2002). Vitiligo and other diseases: Coexistence or true association? Hamburg study on 321 patients. Dermatology, 204(1), 8-15. 

Horev, L., et al. (2008). Age-related changes in copper content in the hair. International Journal of Trichology, 1(2), 126. 

Prior, R. L., & Cao, G. (2000). Antioxidant phytochemicals in fruits and vegetables: diet and health implications. HortScience, 35(4), 588-592. 

Surai, P. F. (2002). Selenium in Nutrition and Health. Nottingham University Press. 

Thangapazham, R. L., et al. (2016). Sulforaphane promotes hair growth by stimulating the dermal papilla cells and regulating Wnt and BMP signaling pathways. Scientific Reports, 6(1), 1-12. 




Protecting skin from the sun aging: Studies have shown that consuming dark chocolate with high levels of flavanols, which are antioxidants found in cocoa beans, can improve the skin’s ability to protect against UV radiation.

In fact, a study conducted by London’s Kingston University found that participants who consumed dark chocolate with high flavanol content had skin that was less red and less sensitive to UV radiation than those who did not consume dark chocolate.

Additionally, dark chocolate contains compounds called catechins, which have been shown to improve blood flow and oxygen saturation in the skin, further enhancing its ability to protect against sun damage.

So next time you’re craving something sweet, reach for a piece of dark chocolate and give your skin some extra protection against the harmful effects of the sun.

Remember that individual responses to dark chocolate’s benefits can vary, and moderation is important to avoid excessive caloric intake and sugar consumption. Always consult scientific literature and reputable sources for the most current and accurate information on the potential anti-aging benefits of dark chocolate.


1.Bacterially Converted Oat Active Ingredients Enhances Antioxidative and Anti-UVB Photoaging Activities


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