How to Prevent Grey Hair

Gray hair occurs when your hair loses its pigmentation. Although it is often caused by genetics or age, it is sometimes caused by diet. Proper nutrition is important to maintaining hair color and health, as nutritional deficiencies may be responsible for graying hair. Choosing healthy foods to prevent gray hair strands also promotes healthy body functions, which leads to hair health.
Copper
The Linus Pauling Institute reports that copper deficiency can be an associated cause of graying hair. Copper is important to melanin production, and melanin is the source of hair color. Beneficial sources of copper include semisweet chocolate, beef liver, sunflower seeds, cashews, lentils, oysters, clams, mushrooms, peanut butter and almonds.

B Vitamins

According to the Linus Pauling Institute of Oregon State University, deficiencies in folic acid and biotin can directly cause gray hair. Vitamins B-6 and B12 are vital to the production of red blood cells, which is how oxygen and nutrients are transported to your scalp. Vitamin B-2 assists hormone production and balance body systems that affect hair color. Foods rich in B vitamins include dairy products, whole grain breads, cereals, pastas, poultry, meat, eggs and green leafy vegetables.

Vitamins A, C, and E

Although graying hair can be caused by the aging process, consuming a diet rich in antioxidants can be helpful. According to the federal Department of Agriculture's Agricultural Research Service, antioxidant vitamins fight free radicals, which are associated with aging. Vitamins A, C and E are a group of powerful antioxidant nutrients. Vitamin A rich foods include orange-yellow vegetables and fruits, dairy products and dark leafy green vegetables. Vitamin C is found in raspberries, blueberries, blackberries, strawberries, citrus fruits, potatoes, melons and tomatoes. Vitamin E can be found in leafy green vegetables, nuts, beans and wheat germ. Minimally processed and fresh foods are healthy options for these foods.

Selenium

Selenium plays a vital role in the action and production of hormones, including those related to hair health and the aging process, reports the Linus Pauling Institute. Selenium is frequently used in treating gray hair and has a role in fighting the aging process and free radicals. Selenium rich foods include shell fish, tuna, salmon, wheat germ, raisins, walnuts, mackerel, Brazil nuts and sunflower seeds.

How to Turn Grey Hair Back With Nutrition

You have some control over the premature graying of your hair, and you can restore your hair color with nutrition and nutritional supplements. According to Mehmet Oz and Michael Roizen, authors of "YOU: The Owner's Manual," you control up to 70 percent of how fast you age by the time you are 50 years old. Talk to your doctor before making dietary changes or taking a new vitamin supplement.

Step 1

Take 400 to 800 mcg of folic acid, also known as vitamin B-9, every day. Folic acid is an essential nutrient for maintaining healthy methionine levels in your body. Methionine is an amino acid and one of the building blocks needed for healthy hair. Gray hair is a sign of folic acid deficiency. A folic acid supplement will also help restore healthy texture to hair.

Step 2

Eat natural foods that contain folic acid. Foods rich in folic acid include spinach, broccoli, kale, green beans and cabbage.

Step 3

Take 25 to 50 mg of para-aminobenzoic acid, also called PABA, daily. According to Huntington College of Health Sciences, your natural hair color usually restores once you correct nutritional deficiencies, particularly PABA deficiencies.

Step 4

Take a vitamin B-12 supplement daily. According to Dr. Alan Greene, even young people can have gray hair if they have a vitamin B-12 deficiency. People with digestive disorders and anemia may have a problem absorbing vitamin B-12. The dietary reference intake established for vitamin B-12 is 2.4 mcg per day for people over the age of 14.

Step 5

Eat fortified cereals and animal meats to obtain your vitamin B-12 recommendation. Linus Pauling Institute recommends that those over 50 -- and others who lack the ability to absorb vitamin B-12 -- eat fortified cereals each day. This ensures a daily intake of 6 to 30 mcg of vitamin B-12, in a form the body readily absorbs. Beef, chicken, pork, trout, clams and oysters are also rich in vitamin B-12.