Melanin is the pigment that determines hair color, and the production of melanin depends largely on the source of nutrients absorbed by the body.
Deficiency in vitamin B12, folate, copper or iron can cause hair follicles to weaken, gray hair and premature hair loss. According to the American Academy of Dermatology (AAD), a balanced diet rich in green vegetables, fruits and protein will help improve scalp health and maintain natural hair color.
Dr. Alan J. Bauman, a hair restoration expert in the US, emphasizes that nutrition is the foundation of healthy hair. Vegetables rich in vitamins and minerals can support melanin production, helping to slow down premature gray hair.
Spinach ( spinach)
Spinach is a " Vitamin Secretary" with rich folate, iron, magnesium and vitamin C content. Folate and iron help produce red blood cells, bring oxygen and nutrients to hair follicles, prevent weak and premature graying of hair.
Vitamin C in spinach also plays an antioxidant role, protecting hair follicles from the harmful effects of free radicals, one of the causes of accelerating hair aging.
A plate of spinach salad mixed with olive oil or green smoothie in the morning can become the perfect choice to supplement hair nutrients.
Broccoli
Broccoli stands out for its vitamin B6, B12 and folate content, which are directly involved in blood formation and support melanin production.
Broccoli is rich in sulforaphane, a plant compound with strong antioxidant effects, protecting scalp and hair follicle cells from aging.
A diet rich in B vitamins, especially from cruciferous vegetables such as broccoli, is associated with slowing the appearance of gray hair in adults.
Parsley
Parsley is often used as a spice but contains a large amount of vitamin K, vitamin C, iron and copper, which are important minerals for maintaining natural hair color.
Copper is especially associated with the enzyme tyrosinase, which plays a catalytic role in the production of melanin. Supplementing enough copper from foods like parsley can help hair maintain pigmentation for longer.
The antioxidant flavonoids in parsley also help protect hair follicles, prevent hair loss and premature graying.
