Premature hair greying is influenced by both genetic and environmental factors. Studies indicate that genetics contribute to nearly 60 per cent of hair greying, which means it cannot be completely avoided. However, the remaining 40 per cent is influenced by lifestyle and dietary habits. This highlights the importance of nutrition, sleep, and daily choices in slowing down the progression of greying.
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Healthy hair pigmentation depends on the availability of key nutrients such as iron, antioxidants, and vitamin C. Iron supports oxygen supply to hair follicles, antioxidants protect against oxidative stress, and vitamin C enhances iron absorption while supporting collagen production. Deficiency in any of these nutrients may accelerate premature greying.
A well-planned vegetarian diet can effectively provide the nutrients required to support hair health. Green leafy vegetables are among the most important dietary components. Regardless of the type of greens consumed, they are rich in iron and antioxidants and should ideally be included at least twice a week.
Broccoli: Broccoli is a valuable source of vitamin C and antioxidants, which help neutralize free radicals that damage hair follicles. Regular intake supports nutrient absorption and scalp health.
Red lentils: This provide plant-based protein and iron, both of which are essential for maintaining strong hair structure and healthy pigmentation. Adequate protein intake is especially important, as hair is primarily composed of protein.
Beetroot: It improves blood circulation and helps maintain healthy iron levels, ensuring efficient delivery of nutrients to hair follicles. This supports sustained hair growth and slows age-related changes.
Pomegranate: Pomegranate is rich in antioxidants and vitamin C, offering protection against oxidative damage while enhancing iron absorption from plant foods.
Diet alone is not sufficient to manage premature greying. Maintaining a regular sleep schedule, cutting down on smoking, and consuming a protein-rich diet play a crucial role in supporting overall hair health. When combined with consistent intake of nutrient-rich foods, these measures can significantly slow down further greying.
While existing grey hair cannot be reversed, a balanced diet and healthy lifestyle can effectively delay the progression of premature greying. Consistency remains the key to long-term results.
— The writer is a plastic and hair transplant surgeon, heading the team at Follicle Hair Clinic