As they age, many people find that their hair begins to turn gray. Although gray hair is a common trait in older people, it does not mean that gray hair is only experienced in older people. In fact, gray hair can also be a sign of a lack of certain nutrients. This article will take a look at four nutrients associated with gray hair and how they affect hair color.
1. Copper. Copper is an important trace element that plays many key roles in the human body. One of them is to help the body produce melanin, which is the pigment that gives hair its color. If the body lacks copper, the production of melanin is affected, causing the hair to turn gray. Therefore, making sure you consume enough copper is key to maintaining your hair color.
Copper can be found in many foods, including seafood, nuts, seeds, legumes, and whole grains. It is recommended to consume 09 mg of copper to maintain healthy hair color.
2. Vitamin B12
Vitamin B12 is another nutrient that is essential for hair color. It helps the body produce red blood cells, which are responsible for carrying oxygen to various parts of the body, including hair follicles. If the body is deficient in vitamin B12, the production of red blood cells decreases, causing hair follicles to not get enough oxygen and nutrients, which can lead to gray hair.
Vitamin B12 is mainly found in animal foods such as meat, fish, dairy products and eggs. For vegetarians or vegans, it is possible to get enough vitamin B12 through supplements or foods rich in vitamin B12.
3. Iron. Iron is one of the nutrients necessary for many important functions in the body. It helps the body to transport oxygen from the lungs to various parts of the body. If the body is deficient in iron, oxygen delivery is affected, causing hair follicles to not get enough oxygen and nutrients, which can lead to gray hair.
Iron can be found in many foods, including red meat, chicken, fish, legumes, green leafy vegetables, and whole grains. A daily intake of 18 mg of iron is recommended to maintain healthy hair color. To maximize iron absorption, it's also a good idea to also consume foods or supplements rich in vitamin C, as vitamin C helps improve the body's ability to absorb iron.
Fourth, protein.
Protein is one of the main components of hair, so consuming enough protein is essential to maintain healthy hair color. If the body lacks protein, hair can become dry, brittle, and fragile, and prone to graying. Therefore, ensuring that you consume enough protein is one of the keys to keeping your hair healthy.
Protein can be found in many foods, including lean meats, fish, legumes, eggs, and dairy products. It is recommended to consume a moderate amount of protein every day to maintain healthy hair color.
In addition to the four nutrients mentioned above, there are some other factors that may also affect hair color, such as stress, environmental pollution, and chemicals, among others. Therefore, in order to maintain a healthy hair color, in addition to consuming adequate nutrients, it is also important to avoid excessive use of chemicals and reduce the effects of harmful factors such as stress.
To sum up, gray hair is not necessarily the preserve of the elderly. If you are deficient in any of the four key nutrients mentioned above, it can lead to gray hair. Therefore, we should focus on eating a balanced diet and ensuring that we consume enough nutrients such as copper, vitamin B12, iron, and protein to maintain healthy hair color. At the same time, we should also take care to avoid excessive use of chemicals and reduce the effects of harmful factors such as stress to protect our hair health.