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Like wrinkles, gray hair is inevitable. As a wrinkle, it is possible to postpone their appearance. The cause of genetics and past aging; Our lifestyle habits, another. In this sense, the diet plays an important role in the formation of brown hair, which is the absence of melanin (responsible for coloring our hair) at the root of the hair bulb due to the process of cellular aging with an important genetic component.
Gibt es Lebensmittel, die das Ergrauen der Haare verzögern können?
Oxidativer Stress.
There is the accumulation of harmful substances in the cellular environment. It increases in alcohol consumption, tobacco, high fat diet, lack of exercise or stress conditions. All this means that you are the first and early age of the age.
It has been observed how there are some stem cells inside each hair that have a unique ability to move between hair growth room. “However, these people are” firm “as age, to lose the ability to mature and maintain hair color, from which brown Haar develops.
Nährstoffe und Lebensmittel, die das Ergrauen der Haare verzögern können.
- Vitamin B group: B5, B6 and especially will be important for vitamins of B12 and hair. In this way, it is necessary that we look for foods that are rich in this group of vitamins, present in protein, animal protein focus (chicken, eggs, fish) or legumes (chickpeas, pulses, etc.).
- Vitamin D: It is present in foods such as mushrooms or mushrooms.
- Calcium: We find it in dairy products.
- Vegetables, we should have sufficient intake of green leaves and shooting, such as lamb, spinach, broccoli, Brussels sprouts, between fruits, we should consume them raw and those who have a lot of fiber.
- Omega 3: is a polyunsaturated fatty acid that helps prevent aging and inflammatory process before cellular aging, so it will help gray hair appear later. We talk about blue fish (salmon, sardine, ancovies, etc.) and avocado.
- Iron -rich foods, such as organ meat (especially liver).
- Grain, especially barley and wheat.
- Anti -inflammatory foods such as turmeric, ginger, alfalfa, rosemary, garlic, saffron, etc.
- Minerals such as zinc, selenium, manganese: present in small shellfish, such as shrimp; Cocks; Seeep; Brazil nuts; Hazelnuts, almonds; Sunflower and mustard seeds; Whole grains; Edamame; Pineapple; etc
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- Avoid processed foods.
- Quickly assimilated carbohydrates.
- Food rich in saturated fats and sugars, products that are not properly protected have many oxidants in tobacco, alcohol and those foods.
It is necessary to keep in mind the diets that restrict this type of food, for example, people are used when a person has overgrowth of bacteria or which is used for any kind of intolerance or sensitivity. This can make brown hair visible at an earlier age (which is about 40 years of age).
Einige weitere wichtige Punkte.
- Hydration is essential: It is important to drink a sufficient amount of water to clear your system of toxins that can cause aging.
- Copper deficiency: Low copper levels are associated with premature greying; such foods as sesame seeds, almonds, cashews and lentils can assist.
- Protein consumption: Keratin, a protein, is mostly used in hair. Protein deficiency leads to impaired pigmentation.
- Gut health: Premature greying can be aggravated by poor digestion and absorption of nutrients.
Einblicke aus Experteninterviews.
Q: Does the diet actually slow grey hair or is it all in the genes?
Dr. Meera Nair, Dermatologist:
There is a very strong influence of genetics, yet nutrition and lifestyle intervention can delay it. I notice the premature grey hair in many young adults due to deficiency of nutrients, particularly, B12 and iron.
Q: What is your dietary recommendation?
Dr. Nair:
Begin your morning with moist almonds, walnuts and sunflower seeds. At least once a week add oily fish and leafy greens. Most importantly, stay away of processed junk foods because they promote oxidative stress.
Q: Can supplements help?
Dr. Nair:
Yes, but provided that there are deficiencies which are determined after blood tests. It is always safer and more sustainable to rely on whole foods in the beginning.
Häufig gestellte Fragen (FAQ).
No, when hair is grey it will not repigment. Diet will slow further greying, however.
Before the ages of 25 in Asians, before 20 in Caucasians, before 30 in Africans.
Yes, the chronic stress enhances the oxidative destruction on the cells of hair follicles accelerating greying.
Among the top causes is a Vitamin B12 deficiency.
No. Oils and shampoos cannot make hair greener or shinier, only diet and lifestyle can retard this.
Fazit.
Having grey hair is natural and inevitable, the only difference is the time at which it occurs depending on the genetics, diet and lifestyle. An ample diet that is high in B vitamins, minerals, omega-3s, and antioxidants will delay the process of premature greying, whereas processed foods, alcohol, and stress accelerate it.
It is not only to maintain your hair blacker and longer – but to embrace a way of life that helps you live a healthy aging process in and out.
