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Top 10 Foods to Prevent Grey Hair

Curated and medically reviewed by Dr. Shamal Avinash Pawar , On June 28, 2023

food to prevent grey hair

Grey hair is a natural part of the ageing process, but many of us are curious about ways to maintain our youthful appearance. While genetics and age play a significant role in greying hair, did you know that your diet can also influence the health and colour of your locks? By incorporating certain foods into your daily meals, you can nourish your hair from within and slow down the onset of grey hair. 

This article explores the top 10 foods to prevent grey hair. These foods are delicious and rich in essential nutrients that promote vibrant, lustrous hair. So, get ready to revitalize your mane and discover nature’s secret to keeping those grey strands at bay! 

How Does Food Prevent Grey Hair? 

The food we consume plays a vital role in maintaining the health and appearance of our hair, including preventing premature greying. Here’s how food can help prevent hair greying:

  • Antioxidant Protection: Certain foods, such as fruits and vegetables, are rich in antioxidants that help combat oxidative stress caused by free radicals. Oxidative stress can contribute to premature greying of hair, and antioxidants help neutralise these damaging free radicals.
  • Essential Nutrients: Our hair requires specific nutrients to stay healthy and maintain its natural colour. Foods rich in vitamins, minerals, and proteins provide the necessary building blocks for hair pigmentation, melanin production, and overall hair health.
  • Melanin Production: Melanin is the pigment responsible for the colour of our hair. Foods containing copper, zinc, and tyrosine can support melanin production, helping preserve the hair’s natural colour.
  • Hair Follicle Health: A healthy scalp and hair follicles are essential for maintaining vibrant hair colour. Nutrient-rich foods nourish the scalp, improve blood circulation, and promote healthy hair follicles, reducing the chances of premature greying.
  • Hormonal Balance: Imbalances in hormone levels can contribute to premature greying. Consuming foods that support hormonal balance, such as omega-3 fatty acids found in fish and flaxseeds, can help maintain healthy hair pigmentation.

Top 10 Foods to Prevent Grey Hair 

By including a diverse range of nutrient-dense foods in your diet, you can provide your body with the necessary nutrients to support vibrant, youthful hair and potentially prevent premature greying. 

Here are the top 10 foods you can include in your diet to prevent premature hair greying: 

1. Spinach 

Spinach is rich in vitamins A and C, iron, and folate, all of which play important roles in maintaining healthy hair. Vitamin A helps produce sebum, a natural oil produced by the scalp that acts as a conditioner for the hair. It moisturises the scalp, keeps it healthy, and prevents dryness, which can lead to hair breakage and damage.

Iron is crucial for proper oxygen transport to the hair follicles and plays a role in the production of melanin, the pigment that gives colour to the hair. Insufficient iron levels can lead to hair loss and premature greying. 

Including spinach in your diet can provide these vital nutrients to support hair health and potentially prevent grey hair. You can consume spinach raw in salads, add it to smoothies, or lightly cook it to retain its nutritional value. Remember to combine spinach with a source of vitamin C, such as citrus fruits or tomatoes, to enhance iron absorption from spinach. 

2. Carrots 

Carrots are rich in beta-carotene, a pigment that gives them their vibrant orange colour. Inside the body, beta-carotene is converted into vitamin A, which is essential for maintaining healthy hair. 

Vitamin E is known for its antioxidant properties and helps improve blood circulation in the scalp. It helps nourish the hair follicles and may contribute to healthy hair growth. Additionally, the antioxidants present in carrots help neutralise harmful free radicals that can contribute to premature ageing and hair greying. 

Including carrots in your diet can provide these essential nutrients for maintaining healthy hair.  Remember that the body absorbs beta-carotene more effectively when carrots are cooked or consumed with a source of fat, such as a drizzle of olive oil.  

3. Almonds  

Almonds are a rich source of essential nutrients that promote healthy hair, including vitamin E, biotin, and antioxidants. Vitamin E improves blood circulation in the scalp, ensuring the hair follicles receive adequate nutrients and oxygen for optimal hair growth.

Almonds also contain a good amount of magnesium, contributing to overall hair health. Magnesium helps promote hair growth by supporting the production of proteins necessary for hair structure. It also helps maintain a balanced scalp environment, reducing the risk of scalp conditions that may contribute to hair greying.

To reap the benefits of almonds for preventing grey hair, incorporate them into your daily diet. You can snack on raw almonds, use almond butter as a spread, or add crushed almonds to your breakfast cereal, yoghurt, or salads. 

4. Eggs

Eggs are an excellent protein source, essential for healthy hair growth. Hair strands are primarily made of protein, so enough protein is crucial for maintaining strong and vibrant hair. Eggs also contain biotin and B vitamin, that is key to hair health. Biotin deficiency has been associated with hair loss and premature greying, so consuming biotin-rich foods, such as eggs, can help prevent these issues. Biotin promotes hair growth, strengthens the hair shaft, and may slow the greying process. 

Eggs are a good source of essential minerals, including zinc and selenium. These minerals produce melanin, the pigment that gives hair its colour. Adequate intake of zinc and selenium can support the production of melanin and help prevent premature greying of the hair. 

To incorporate eggs into your diet, you can enjoy them boiled, scrambled, poached, or in omelettes. Including eggs in your breakfast or using them as an ingredient in various dishes can provide the necessary nutrients to support healthy hair and potentially prevent grey hair. 

5. Soybean

One key component found in soybeans is an isoflavone called genistein. Genistein has been shown to have antioxidant and anti-inflammatory properties. Antioxidants help protect the hair follicles from oxidative stress caused by free radicals, which can contribute to hair greying and ageing.

They are a good source of vitamin E, which acts as an antioxidant and promotes blood circulation in the scalp, aiding in nutrient delivery to the hair follicles. Soybeans also provide minerals like zinc and copper, essential for maintaining hair colour and preventing greying. 

You can enjoy boiled or steamed soybeans as a snack, add cooked soybeans to salads or stir-fries, or incorporate soy products such as tofu, tempeh, or soy milk into your meals. Opting for whole soy foods is generally recommended over processed soy products. 

6. Sweet Potato 

Sweet potatoes are an excellent source of antioxidants, including vitamins C and E. These antioxidants help protect the hair follicles from oxidative stress caused by free radicals, which can contribute to hair ageing and greying. They are a good source of other hair-friendly nutrients, such as vitamin B6 and potassium. 

Vitamin B6 produces haemoglobin, which carries oxygen to the scalp and hair follicles, promoting healthy hair growth. Potassium is important for maintaining the electrolyte balance in the body and supports overall hair health.

To include sweet potatoes in your diet, you can bake or roast them as a side dish, mash them as a healthier alternative to traditional mashed potatoes, or incorporate them into soups, stews, or salads. Sweet potatoes are a versatile ingredient that can be enjoyed in various ways while providing your hair with valuable nutrients.

7. Mushrooms

One specific nutrient found in mushrooms that is beneficial for hair health is copper. Copper is crucial in melanin production, the pigment responsible for hair colour. Adequate copper levels help maintain the hair’s natural colour and potentially prevent premature greying. The antioxidants in mushrooms help neutralise free radicals, reducing the damage they can cause to the hair follicles and potentially preserving the hair’s natural colour. 

Including mushrooms in your diet can be as simple as adding them to stir-fries, salads, omelettes, or pasta dishes. You can choose from various types of mushrooms, such as button mushrooms, shiitake mushrooms, or portobello mushrooms, each offering unique flavours and nutritional profiles. 

8. Berries 

Berries, including strawberries, blueberries, raspberries, and blackberries, are delicious and packed with nutrients that can contribute to healthy hair and potentially prevent premature greying. Berries are rich in antioxidants, including vitamin C, which protects hair follicles from oxidative stress and damage caused by free radicals. Free radicals can contribute to hair ageing and greying, so consuming antioxidant-rich foods like berries can help maintain the overall health of your hair and potentially prevent premature greying. 

To incorporate berries into your diet, enjoy them fresh as a snack, add them to smoothies, mix them into yoghurt or oatmeal, or include them in salads. Including various berries in your diet can provide a range of beneficial nutrients for your hair and overall well-being. 

9. Walnuts

Walnuts are rich in omega-3 fatty acids, essential fats the body cannot produce alone. They are a good source of biotin, a B vitamin important for hair health. Biotin deficiency has been associated with hair loss and premature greying, so consuming foods like walnuts that are rich in biotin can help support healthy hair and prevent greying. 

Walnuts provide several beneficial minerals and vitamins for hair health, including zinc, selenium, and vitamin B6. These nutrients play a role in maintaining a healthy scalp, promoting hair growth, and supporting the production of melanin, the pigment that gives hair its colour. 

To incorporate walnuts into your diet, you can snack on them as they are or add them to various dishes. They can be sprinkled on salads, oatmeal, or yoghurt or used as a topping for baked goods. 

10. Black Sesame Seeds

Black sesame seeds are a rich source of essential nutrients, including proteins, healthy fats, vitamins, and minerals. These nutrients contribute to the overall health and strength of the hair, helping to prevent greying and promote lustrous locks.

One of the key nutrients found in black sesame seeds is melanin, the pigment responsible for hair colour. Consuming black sesame seeds can provide the body with melanin precursors, which may support melanin production and help maintain natural hair colour. Adequate melanin production can help delay the onset of grey hair.

You can sprinkle black sesame seeds over salads, stir them into smoothies or yoghurt, or use them as a topping for soups, stews, or roasted vegetables. They have a slightly nutty and earthy flavour that can add depth to your dishes. 


Incorporating the right foods into your diet can play a significant role in preventing premature greying of hair. From the iron-rich spinach to the melanin-boosting black sesame seeds, these foods provide essential vitamins, minerals, antioxidants, and fatty acids that nourish the scalp, strengthen the hair follicles, and promote vibrant locks. 

Making these foods a regular part of your meals and snacks gives your hair the nutritional support it needs to shine with vitality and delay the onset of greying. Remember, maintaining a balanced diet, a healthy lifestyle, and proper hair care can contribute to overall hair health and help you embrace natural beauty. So, start including these delicious and nutritious foods in your daily routine and let your hair radiate its youthful charm for years to come! 

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1. What foods control white hair?

Certain foods can support overall hair health and potentially slow down the greying process. These include leafy green vegetables, berries, nuts and seeds, fish, whole grains, eggs, carrots, and legumes. However, it’s important to note that genetics and other factors play a significant role in hair greying.

2. Which fruit is best for grey hair?

Fruits rich in antioxidants, vitamins, and minerals can improve hair health. Some fruits that are beneficial for hair health include berries (such as blueberries and strawberries), citrus fruits (such as oranges and lemons), and tropical fruits (such as papaya and pineapple). These fruits provide essential nutrients that support hair health and may help maintain the hair’s natural colour.

3. Which food keeps hair black?

While no specific food can guarantee to keep hair black, a balanced and nutrient-rich diet can support overall hair health. Foods beneficial for maintaining hair colour and preventing premature greying include those rich in antioxidants, vitamins, and minerals. 

These include leafy green vegetables, nuts and seeds (such as almonds and walnuts), fish (such as salmon), eggs, whole grains, and fruits like berries and citrus. Consuming various foods can provide the necessary nutrients to support healthy hair and help maintain its natural colour.

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June 28, 2023
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    Dr. Sudhakar
    Dr. Sudhakar Dethe
    BAMS | 30 years
    Dr. Sudhakar Dethe
    BAMS | 30 years
    Dr. Sudhakar Dethe, a highly skilled and dedicated medical professional, currently holds the position of Resident Medical Officer at Prakruti Ayurvedic Health Resort in Satara. With a Bachelor of Ayurvedic Medicine and Surgery (BAMS) degree and a specialization in Ayurvedic medicine, Dr. Dethe brings a wealth of knowledge and expertise to his role. As the Resident Medical Officer, he is crucial in providing comprehensive healthcare services to patients seeking traditional Ayurvedic treatments and therapies. Driven by a passion for promoting holistic well-being and natural healing, Dr. Dethe ensures that each individual receives personalized care and attention throughout their wellness journey.
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