4 min readNew DelhiMar 17, 2023 03:00 PM IST
First published on: Mar 17, 2023 at 03:00 PM IST
Premature greying of hair is a condition in which the hair starts greying earlier than expected, including at a younger age. However, the reasons for the same can be many — from an underlying health condition to certain deficiencies. As such, while there are many solutions to hide those grey strands — colour, henna etc. — eating a well-balanced meal can also help you manage premature greying to a great extent. But, according to Manpreet Kalra, a dietitian, “grey hair can be reversed by diet by including some of the micronutrients in your diet”, something she shared in her latest Instagram post.
“Micronutrients like folate, vitamin D, vitamin B 12, and iron can help,” she added, as she shared five micronutrients to reduce premature greying:
Vitamin D: It has anti-inflammatory properties, regulates the hair growth cycle, reduces scalp inflammation, and hence, premature hair greying. For this, one must get sun exposure for 10-15 minutes between 9 am to 11 am every day.
Vitamin D also contributes to the stimulation of new and old hair follicles, which is why it is essential in preventing the greying of hair. Its deficiency may, however, be linked to alopecia areata, an autoimmune condition that causes patchy hair loss. Adding to this, Tanisha Bawa, certified nutrition coach, and founder of TAN|365 Health & Wellness studio told indianexpress.com, “Foods like egg yolks and fatty fish would be a good addition to your diet. However, if your vitamin D levels are lower than normal, you should consult a doctor for supplementation.”
Additionally, a study published in the Journal of Korean Medical Science found that iron not only plays a role in hair loss, but it may also lead to hair fall in a fashion similar to genetic male and female-pattern baldness.
Folate: It is essential for DNA synthesis and cell division, which supports healthy hair growth. “Folate’s composition includes a vital amino acid called Methionine, which is essential for hair colour,” she told indianexpress.com. Folate-rich food includes peas, sunflower seeds and broccoli.
Vitamin B12: The micronutrient produces red blood cells which carry oxygen to the hair follicles and nourish the scalp. Dairy and dairy products like curd and cheese are rich in vitamin B12. Since vitamin B12 is essential for making DNA, which is the genetic material found in all cells of the body including hair follicles, a deficiency of it can lead to under-nourishment of hair leading to premature greying.
Selenium: Selenium produces antioxidants which protect hair follicles from damage and premature hair greying. Sunflower seeds and Brazil nuts are packed with selenium.
Iron: It improves supply of oxygen to the scalp and increases melanin in hair. Munakka, dates, green leafy vegetables are rich sources of iron.
Micronutrients like Folate, Vitamin D, Vitamin B12, Iron can help. (Source: Freepik)
Here are some lifestyle changes you can make to prevent premature greying of hair, as per Bawa:
Take it easy
Your body’s stress response can play a huge role in greying hair. Melanocytes are stem cells in your hair follicles, which can get damaged when you are stressed and the system is in a constant fight or flight mode. This can, in turn, can also lead to rapid pigmentation.
Quality sleep is essential
Studies show that lack of sleep causes inflammation in your body and can damage stem cells as well, which in turn can lead to greying hair.
Avoid harsh hair products
While most of us randomly choose our hair products on the basis of the front label or the brand, be mindful to select sulphate and paraben-free products.
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"Grey hair can be reversed by including some micronutrients in your diet," dietitian Manpreet Kalra wrote on Instagram. (Source: Freepik) 
Micronutrients like Folate, Vitamin D, Vitamin B12, Iron can help. (Source: Freepik)
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