The starting point when talking about delaying graying is vitamin B12, because its deficiency is extremely common premature loss of pigment. B12 participates in cell division and the proper functioning of hair follicles, and its low level may disturb the production of melanin already at the stage of hair growth. The easiest way to get it is by eating meat: 100 g of beef liver contains several times the daily requirement, and a portion of fatty sea fish usually fully covers it. In the case of a diet containing animal products, regular consumption of such sources several times a week is sufficient, while in the case of elimination diets supplementation is sometimes necessary.
Other B vitamins and selected minerals are also important and have a joint effect on… condition of hair follicles. Folic acid supports cell renewal and stable hair growth, biotin improves its structure, and copper is directly involved in the synthesis of melanin. Their good sources are green leafy vegetables, legumes, seeds and whole grain products, provided they appear in the diet regularly. Deficiencies in these ingredients do not cause graying in themselves, but they can clearly do speed up this process.
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They are complemented by vitamins with a protective effect slow down the aging of pigment cells. Vitamins C and E limit oxidative stress, and vitamin D affects the hair growth cycle. In practice, a diet aimed at delaying graying should be based on products rich in protein, vegetables, fish and healthy fats, while limiting highly processed foods and foods high in sugar; In case of doubt, it is possible to determine the level of individual vitamins in a blood test and pharmacological test supplementing identified deficiencies.
Graying of hair begins in the hair follicle, where the activity of melanocytes gradually ceases with age responsible for the production of melanin. As less and less pigment is produced, newly growing hair loses its natural color and becomes gray or white. For most people, this process lasts many years, but its pace varies greatly because it is largely . It is family predispositions that most often determine whether the first gray hair will appear after the age of forty or much earlier.
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However, genetic issues are compounded by factors related to lifestylewhich can significantly speed up this process. Chronic tension, sleep deprivation and long-term inflammation increase the level of oxidative stress, which damages the cells responsible for pigmentation. Under such conditions, melanocytes age faster and lose the ability to produce melanin earlier. For this reason, graying is observed more often in people people struggling with fatigue.
Premature gray hair can also be a sign of health problems, especially when they appear violently and at a young age. Vitamin and mineral deficiencies, anemia, hormonal disorders or autoimmune diseases may disrupt the proper functioning of hair follicles. In such situations, gray hair is not just an aesthetic issue, but one of the symptoms disturbed body balance.
