Encountering unexpected gray hair can be quite perplexing. While it’s a natural aspect of aging (and there are numerous stylish methods to embrace it, even turning it into a positive transformation), finding it sooner than anticipated can be shocking. What’s the cause?
A variety of elements contribute to premature graying of hair. Genetics, the presence of free radicals in the body, and oxidative stress are just a few common contributors, explains Dr. Morgan Rabach, a board-certified dermatologist at LM Medical NYC. A less-discussed factor is how our diet—or the absence of specific foods—can influence the onset of gray hair.
“Deficiencies in certain vitamins can accelerate the appearance of gray hair by disrupting melanin synthesis and inducing oxidative stress in hair follicles,” remarks Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital. “When the body lacks these vital nutrients, melanocytes (the cells responsible for pigment) may suffer damage or dysfunction, leading to a loss of hair color.”
Note: Modifying your diet isn’t the sole solution to the natural graying process. Dieras notes that although there is evidence suggesting that consuming certain foods might assist with repigmentation of graying hair, it remains just one piece of the puzzle. With this in mind, here are five key food categories that could be beneficial:
Foods High in Copper
Suggested Foods: Liver, oysters, potatoes, and mushrooms
Copper plays a crucial role in melanin production, according to Dr. Rabach, and insufficient copper levels can lead to decreased pigmentation in hair. To counteract a copper deficiency, consider foods like potatoes which have around 675 micrograms (mcg) of copper per whole potato, and mushrooms, supplying 650 mcg in every half cup when cooked. If you enjoy seafood and meats, oysters are particularly rich, with 4,850 mcg in every 3-ounce serving, while beef liver has about 12,400 mcg in a 3-ounce portion.
Iron-Rich Foods
Suggested Foods: Red meat, poultry, legumes, and spinach
