It is generally believed that only older people will have the problem of hair loss and white hair, but there seems to be a trend of whitening at a younger age. In addition to genetic inheritance and stress, various factors such as bad lifestyle habits and inadequate nutrient intake can gradually turn black hair into white hair. What should you eat to prevent white hair? This time, we invited accredited nutritionist Xie Shimin to analyze the main causes of white hair and recommend the following 6 types of foods that promote black hair!
The main causes of white hair
The color of hair depends on the amount of melanin, and melanocytes in the hair follicles produce melanin. As people age, these cells begin to deteriorate and die. Eventually, the hair follicles lose melanin, causing the hair to turn white. However, some people develop white hair at a young age, mostly due to genetics, where their genes cause defects in melanocytes.
If it is not genetically inherited white hair, it may be due to acquired factors, mainly a lack of nutrition, especially vitamin B12 and iron. Vitamin B12 helps in the formation of red blood cells, transporting oxygen to every part of the body, including the scalp. Iron is an important component of hemoglobin, helping in the transport and utilization of oxygen. A deficiency in vitamin B12 and iron in the diet may lead to insufficient oxygen supply to the scalp, weakening the hair follicles and affecting melanin production. Stress is another factor, as studies have shown that stress can trigger the release of adrenaline and cortisol, accelerating the depletion of melanocyte stem cells and causing hair to turn white.
Nutritionist recommends 6 types of black hair food
Protein (amino acids)
Keratin is the key structural material that makes up hair. When hair is formed, melanocytes inject melanin into cells containing keratin, which is made up of various amino acids, including essential amino acids that must be obtained through food. Common foods include eggs, red meat (chicken, beef, pork), fish, dairy products, legumes (peas, chickpeas), nuts and seeds (peanuts, almonds).
Iron
Iron can help hemoglobin transport oxygen and nutrients to the hair follicles, avoiding insufficient oxygen supply to the scalp, affecting the production of melanin. Common foods include eggs, red meat (chicken, beef, pork), poultry (chicken, turkey), fish (salmon, mackerel), seafood (clams, shrimp), offal (pork liver, pig red), dark green vegetables, legumes (lentils, chickpeas).
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Vitamin B12
Vitamin B12 helps the body produce the necessary red blood cells, which can carry oxygen to anywhere in the body, including hair follicles. A lack of vitamin B12 can cause cells to lack sufficient oxygen and nutrients to function properly. Common foods: red meat (chicken, beef, pork), poultry (chicken, turkey), fish (salmon, mackerel), shellfish (clams, oysters), dairy products, eggs (especially egg yolks).
Zinc
Zinc helps maintain the structure and integrity of the hair follicles in the scalp, and it also contributes to the production and regulation of keratin. Common foods include red meat (chicken, beef, pork), poultry (chicken, turkey), fish (salmon, sardines), seafood (crab, lobster), legumes (lentils, chickpeas), seeds and nuts (pumpkin seeds, cashews).
Omega-3
Omega-3 fatty acids include EPA and DHA, which can help increase serotonin levels, suppress stress hormones, and slow down the depletion of melanocyte stem cells in hair follicles. Common foods include fish (cod, tuna), nuts and seeds (flaxseed, walnuts).
Folic acid
Folic acid helps promote the secretion of serotonin, which is important for emotional regulation, reducing the impact of negative emotions on hair follicle cells. In addition, folic acid can promote the renewal of hair cells, stimulate hair growth, and also promote the production of red blood cells, ensuring the scalp has enough oxygen. Common foods include dark green leafy vegetables (spinach, asparagus), legumes (green beans, red beans), and fresh fruits.
Learn more: Kirby Tse – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Home Nutrition Center” nutritionist, Bachelor of Food and Nutritional Science from CUHK. Specializes in designing simple and delicious slimming nutrition menus according to the busy lifestyle of Hong Kong people.
