Must have “VITAMINS to REVERSE GREY HAIR” for Sure..! Natural Vitamins & Minerals
As of 2019 silver-gray hair is a trend that’s even sought after by people as young as their 20s, but not everyone is ready to go for the silver fox or silver vixen look when it happens naturally. At least in women. Agree? Curious to know what are the vitamins to reverse grey hair naturally?
There might be lot of causes due to which your hair turns grey in your teenage. Premature hair graying is the most commonly faced problems by most of the people in their 20s. I strongly believe that, food has and will always play a major role on not just how your skin and hair feels but your entire body too. Even though there are so many ways from which you can benefit to cover your grays naturally, this post is something different.
Today, lets see how by curing some vitamin deficiencies can give you results that you didn’t even believe of.
Vitamins to REVERSE GREY HAIR
Health experts agree that eating a well-balanced diet that contains the 13 essential vitamins can help maintain the health of your hair. Essential vitamins include A, C, D, E, K, and the B-complex group. Here is your detailed guide to vitamins to reverse grey hair naturally.
Vitamin B12, Vitamin B9, Vitamin B7, Vitamin B6, Vitamin B3
B-complex vitamins are important for regulating metabolism and maintaining the central nervous system. But they’re also essential for healthy skin and hair. Some dietitians claim that the more popular B vitamins – such as B-12 – can help strengthen and condition hair
Vitamin B-12 is an essential vitamin, and while gray hair is not one of the primary symptoms of low vitamin B-12 in your system, it can cause graying hair. A recent case study of reversible generalized hyperpigmentation of the skin and nails with reversible premature gray hair due to vitamin B12 deficiency is reported. The pigmentation of the skin and hair returned to normal after treatment with intramuscular cyanocobalamin (injection is used to treat or prevent vitamin B12 deficiency).
Vitamin B-12 anemia, also known as pernicious anemia, is when you have a low red blood cell count because your body is lacking a substance that helps you absorb enough vitamin B-12. One symptom of vitamin B-12 anemia is gray hair.
So even though you might take enough natural vitamin B12 buppliemnts in your daily diet, your body might not be absorbing enough of it due to pernicious anemia. Other symptoms include diarrhea or constipation, lack of energy, loss of appetite, pale skin, trouble concentrating, being regularly out of breath, bleeding gums and a swollen tongue.
Consult a medical physician to whether or not you are suffering from pernicious anemia that is stopping your body to absorbing vitamin B12.
Vitamin B12 Rich Foods:
The best way to meet your vitamin B-12 needs is to eat a variety of animal products. It can also be found in varying amounts in all red meats, poultry, eggs, milk and dairy products. Some foods, such as cereals and grain products, are fortified with vitamin B-12.
However, in general, your body absorbs vitamin B-12 from animal sources much better than from plant-based foods.
So might be this is the reason, Vegans commonly find themselves going gray or white earlier than their egg- and meat-eating peers because of a deficiency of vitamin B12, which is found in meat, eggs and dairy.
Vitamin B6 can help hair return to its natural color after a serious illness. Vitamin B6 is especially important for women.
An insufficient quantity of vitamin B6 will result in a decreased amount of melanin, which, in turn, results in the early onset of grey hair.
Increase in intake of vitamin B6 is said to increase the count of Melanocytes in our body propartionally. This in turn reduces the growth of grey hair.
Vitamin B6 Rich Foods:
Fish, bananas, spinach, pistachios, sweet potatoes, pinto beans, sunflower seeds, sesame seeds, turkey, grass-fed beef, and chicken are all recommended food sources of this vitamin.
Vitamin B7(Biotin) has many benefits. It produces keratin which is a major component of hair and nails. It triggers hair growth, it treats hair loss related disorders, and it thickens and strengthens the hair. One of our favorite beneficial effects of Biotin is that is can reverse premature greying of hair. Research has indicated the role of diet in staving off or reversing hair discoloration.
Biotin Rich Foods:
Food sources of biotin include red meat, eggs, nuts, seeds and some vegetables. Animal-based protein sources like beef liver, chicken liver, salmon and eggs have a high biotin content.
Apart from increasing blood, and subsequently nutrient flow in hair follicles, niacin and its related compounds have been shown to be effective anti-oxidants for the specific free radical species (the accumulation of free radicals which increases the severity and onset of greying hair) involved in the ageing of hair.
Vitamin B3 Rich Foods:
Avocados, Brown rice, Peanuts, Whole wheat, mushrooms,Potatoes, Green Peas, Tuna, Chicken breast.
Vitamin B9 (folic acid):
When you’re not getting enough vitamin B-9 in your diet, you might experience hair, skin, and nail pigmentation changes. It is purported that when Pantothenic Acid (Vitamin B5) and folic acid are taken together it helps reverse graying by taking the hair back to its original color.
Vitamin B9 Rich Foods:
Folate-rich foods include beans, asparagus, leafy greens, and citrus fruits.
I can just go on and on to write amount the importance of this vitamin to our body as a whole. Vitamin D is ‘THE’ most crucial vitamin that is necessary to keep our overall system functioning without any diseases.
Although I have planned to write a detailed post on the importance of this vitamin to our skin and body, for now I will tell you how the absence of this vitamin can lead to different scalp issues and hair problems.
Unlike other vitamins, vitamin D functions like a hormone, and every single cell in your body has a receptor for it.
Vitamin D stimulates hair follicles to grow, and so when the body does not have enough, the hair may be affected. Vitamin D deficiency may also be linked to Alopecia Areata, an autoimmune condition that causes patchy hair loss.
Vitamin D to be able to absorb calcium properly, so a lack of one nutrient could lead to a deficiency in another. Vitamin D3 and calcium may also play a role in premature greying.
There is no better source than sunlight for vitamin D. No pills in this entire world can compensate the amount of vitamin D that we can receive by just standing in sunlight for few minutes daily.
Vitamin E which is extremely beneficial for hair. It nourishes the roots and prevents premature graying.
To use, add one drop of vitamin E oil in any of your hair oils that you use. For more potency and to reverse grey hair more quickly, use vitamin E oil in your home made curry leaves/amla hair oil and apply to the roots of your hair. Massage for 5 minutes and leave it overnight.
Wash your hair with a mild shampoo the next morning and condition as usual.
Upping your vitamin C intake is another way to boost the peroxide-devouring glutathione in your body that can help reverse grays. Ascorbic acid and adding lemon juice to your tea or water is particularly effective in reducing hydrogen peroxide levels in the body, according to a 2019 study published in Food Chemistry.
Minerals to reverse grey hair
Hair requires a mixture of both vitamins and minerals to grow. So some of these vitamins to reverse grey hair are impossible to produce without these essentials minerals in your body. So it is crucial to maintain a balance of these vital vitamins and minerals in your body for a healthy mane.
Apart from these vitamins to reverse grey hair, these are some of the essential minerals that are required to help reverse grey hair.
Zinc & Copper
If you spot grey hairs the first mineral you need to think about increasing in your diet is zinc.
A diet low in copper results in a gradual loss of hair color because the enzyme (tyrosinase) responsible for the synthesis of pigmentation requires copper for its activity.
Copper is specifically linked with reducing free radical damage and the production of melanin in our bodies. Melanin is what gives your hair it’s natural color.
Zinc Affects Copper Metabolism?
A dietary zinc overload has been proven to impair dietary copper absorption in the upper gastrointestinal tract; and is considered to be primary cause of a copper deficiency
If you want to be in control of grey hair and not a victim then estimating your copper intake followed by an assessment of you food’s Zinc-to-Copper ratios (Zn/Cu) are the beginning steps to the prevention of grey hair and it’s associated diseases
Chronic stress can also interfere with your levels of zinc which can then also affect your levels of copper.
Recommend Zinc-to-Copper ratios (Zn/Cu):
It is common practice to recommend a ratio of 8-15 mg of zinc for every 1 mg of copper consumed.
Iron deficiency, especially when it progresses into full-blown iron deficiency anemia, can cause hair loss and weekens the Melanocytes to produce less and aless melanin, which in turn depletes the natural color of your hair.
Anemia is a condition that occurs when blood lacks enough healthy blood cells or hemoglobin. The latter is what binds oxygen to compounds within the blood – allowing for efficient delivery of oxygen throughout the body.
Anemia often develops from an iron deficiency – a problem worsened when trace elements of the nutrient cannot be properly delivered. This deficiency, along with inadequate amounts of B12, can expedite the whitening of hair.
To combat this problem, include diet that is rich in iron like
- green vegetables, for example spinach, silverbeet and broccoli.
- lentils and beans.
- nuts and seeds.
- grains, for example whole wheat, brown rice and fortified breakfast cereals.
- dried fruit.
A magnesium deficiency gives calcium the freedom to run wild. In other words, those small calcium deposits in and around the hair follicles can cause hair loss. Premature graying is also a side effect when protein synthesis isn’t functioning properly and creating enough melanin.
Magnesium helps with protein synthesis. Since hair follicles are made almost entirely of protein, this is key. Better protein synthesis means healthier hair and a predictable hair cycle with normal growing and resting stages. Protein synthesis also helps create melanin, which helps prevent your hair from going gray.
The best way to increase magnesium in your body is by:
- reducing or avoiding calcium-rich foods two hours before or after eating magnesium-rich foods.
- avoiding high-dose zinc supplements.
- treating vitamin D deficiency.
- eating raw vegetables instead of cooking them
The most important of all..!
A recent study revealed that, the grey hair is mainly due to the build up of Hydrogen Peroxide. Hydrogen peroxide is naturally produced in our bodies as a by-product of regular metabolism. It is also formed as a result of exposure to X-rays, second-hand smoke, stress, and pollution.
An enzyme produced naturally by your body called catalase breaks down this hydrogen peroxide into water, stopping it from bleaching your hair from the inside out. Unfortunately, catalase production slows with aging, letting the aging process gain a foothold.
Foods rich in Catalase:
The good news is that several foods contain high levels of enzyme catalase. Catalase rich foods include: almond, wheat grass, garlic, onion, leeks, cabbage, broccoli, kale, cucumber, collard, turnip greens, carrots, radish, cherry, potatoes, and sweet potato.
So when are you starting to include these natural vitamins in your daily diet to get healthy, shiny black hair with no effort?
If you would like to know more natural healthy eating habits to cure any of your skin and hair problems.. do let me know in the comments. I will take your problem and write a new post on how to cure it naturally without any use of external useless supplements of harmful products.