Are you tired of gray hair? Try these 7 nutrients to turn your hair black


Did you have a moment when you noticed a white or gray strand in your hair? Although gray hair is a part of aging, there can be many reasons for premature gray hair. And one of these reasons can be nutritional deficiencies.

Yes, ladies, the key to shiny, black, and shiny hair isn’t just beauty products and expensive treatments—it’s also about feeding your body with vitamins, minerals, and other necessary elements. Fortunately, there are several hair nutrients that can delay the onset of symptoms of aging, including thinning, graying and hair loss.

Your strands suffer the most damage, as they are the last to receive the nutrients they need. Therefore, it is even more important to supplement your diet with specific nutrients to increase the nutritional value of your scalp.

Health Shots spoke with Dr. To Navnit Haror, founder and director of Derma Miracle Clinic, who suggested some of the best nutrients to help you maintain Black hair.

Dr Haror says: “Certain vitamins and minerals help ensure that your hair follicles produce the pigments (melanin) that hair needs to maintain its natural colour.”

Here are 7 essential nutrients to keep your hair black and shiny:

1. Calcium

Calcium is vital for more than just your bones. It also takes care of the health of the heart, muscles and nerves. In addition to all this, calcium also takes care of healthy hair. If you want to have dark hair, calcium should be part of your diet. What else? It also helps in the absorption of iron, which is essential for strong and healthy hair.

Calcium can do wonders for your hair. Image credit: Shutterstock

2. Copper

Thinning and hair loss can be a result of copper deficiency. According to dr. Harorja, “copper deficiency can damage your blood cells and connective tissues, interfering with your body’s ability to produce energy.” This can affect the health of the hair. To get copper, eat more peanuts, lentils, almonds and white mushrooms.

3. Iron

We all know that iron is the main cause of hair loss. If your diet is low in iron, premature graying of hair is not uncommon. So increase your daily iron intake by eating more beans, peas, lentils, spinach, broccoli and tofu.

4. Proteins (keratin)

While you may be familiar with keratin treatments for smoothing and straightening hair, the keratin inside can also affect the health of your hair. Yes, hair color loss can occur if you don’t get enough protein in your diet. So increase your intake of poultry, fish, eggs and dairy products.

nutrients for black hair
Proteins will help you eliminate premature graying of your hair. Image credit: Shutterstock

5. Vitamins

Vitamins are very important for healthy hair growth. Regular consumption of vitamins helps to add shine and shine to dry and damaged hair and slows down hair aging.

Here are the top 5 vitamins you need to keep your hair black:

  • Vitamin B-5 (pantothenic acid): An important nutrient called vitamin B-5 helps your body convert the food you eat into energy. It can help maintain hair health.
  • Vitamin B-6: Both your metabolism and your immunity depend on vitamin B-6. In addition, it supports healthy hair growth.
  • Vitamin B-9 (folic acid): Vitamin B-9 (folate or folic acid) helps the body metabolize amino acids. It is also important for metabolic and DNA functions.
  • Vitamin B-12: Vitamin B-12 deficiency is one of the most common causes of premature gray hair.
  • Vitamin D: Vitamin D is essential for bone health. It also helps your body absorb calcium more efficiently, which is important for your hair.

6. Zinc

Zinc protects your cells and DNA. Regular consumption of this mineral regulates the hormonal balance, which prevents premature hair aging.

7. Fatty acids

Seafood, nuts, fatty fish, seeds and vegetable oils are foods high in omega-3 fatty acids. While this vitamin is known to prevent heart disease, reduce inflammation, and fight mental illness, one lesser-known benefit is that it can help your hair. Foods rich in omega-3 can stop hair thinning and make your hair dark and shiny.

nutrients for black hair
Omega-3 is essential for hair. Image credit: Shutterstock


Gray hair is a reality of life, but there is always something you can do to minimize the appearance. A healthy diet and exercise routine will not only help you manage your body; it will also reduce the rate of gray hair by reducing the natural loss of melanin from the hair follicles!




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