Vitamins and foods to prevent gray hair

by - March 21, 2021

vitamins and foods to prevent gray hair

White or gray hair, commonly referred to as gray hair, is caused by a lack of melanin pigment in the body.  Before looking at how to prevent gray hair, let's start with the reasons why gray hair occurs.

Physiologically, with age, the melanin pigment in the body decreases. When gray hair starts to appear before age 30, it is considered a symptom of premature aging.

Alopecia is a symptom of white hair growing in local areas such as hair, eyebrows, and eyelashes.

Foods to prevent gray hair

Foods containing vitamin B5

Vitamin B5, called pantothenic acid, is essential for the following functions:

  • Antibody planet that improves the immune system
  • Wound healing
  • Prevention of gray hair due to premature aging
  • Fighting fatigue
  • Skin and hair improvement

Do not take more than 6mg during pregnancy and 7mg during breastfeeding.

If people with hemophilia take vitamin B5, it can affect blood clotting, so the intake should be adjusted.

Vitamin B5 can be found in the following foods:

  • liver
  • Egg yolk
  • broccoli
  • fish
  • avocado
  • milk

Foods containing vitamin B1

Vitamin B1, called thiamine, is an indispensable substance for generating energy from carbohydrates.

In addition to fat metabolism and gray hair prevention, it improves nervous system function and increases cognitive agility.

Eating enough vitamin B1 can prevent serious complications from type 2 diabetes, and it can also help prevent cardiovascular diseases, eye diseases, and kidney disease.

Foods that contain vitamin B1 include:

  • Sunflower seeds
  • Whole grain
  • raisin
  • corn
  • asparagus
  • nuts
  • pulse

Foods containing vitamin B12

As a member of the B complex vitamin group, B12 plays an important role in the metabolism that converts food into energy.

The ideal daily intake of vitamin B12 is at least 4 mg.

If you're worried about gray hair, vitamin B12 helps darken your hair again and maintains its original color.

Foods that contain vitamin B12 include:

  • beef
  • fish
  • chicken
  • amount
  • carrot
  • broccoli
  • Cauliflower
  • Overdue


The liver is one of the foods that break down hydrogen peroxide, which is the cause of gray hair.

It is also rich in catalase, which works against hydrogen peroxide, which helps prevent gray hair.

However, it is not recommended to eat the liver more than 4 times a month. This is because large amounts of trans fat and cholesterol in the liver can pose a health threat.

When preparing a ground dish, follow these steps:

  • Limit the amount of fat as much as possible.
  • Add lots of fresh vegetables and cook.


Any car containing a large amount of silicon is good. Silicon strengthens the hair and maintains its natural color.

Silicon slows aging by stimulating cellular metabolism.

It promotes the formation of walls of blood vessels that help the circulation of pores.

All of these actions prevent marlin.


Avocados are rich in copper, making them a great food for late gray hair. Copper is an indispensable mineral for the formation of melanin and catalase.

Melanin and catalase break down hydrogen peroxide, which accumulates in the pores and causes gray hair.

Lifestyle habits to prevent gray hair

It is important to change your lifestyle by eating the foods mentioned above.

Avoiding stress

Living a calm life not only prevents gray hair but also keeps your body young.

Doing enough exercise, such as yoga or stretching, will help your body relax.

Exercise for 30 minutes three times a week.

no smoking

Tobacco not only causes cancer, but it also causes:

  • Premature aging of the skin such as wrinkles
  • bald
  • Gray hair

Watch out for high temperatures

Be careful with products that constantly apply heat directly to your hair, such as a curling iron or a hairdryer.

It is appropriate to use as much as 2 or 3 times a week.

Protect your hair from UV rays

Continuous exposure to sunlight increases the risk of skin cancer and premature aging. In addition,  ultraviolet rays damage the scalp and cause gray hair.

Avoid prolonged exposure to sunlight by wearing a shampoo or hat that protects your hair from UV rays.

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