1. Protein

Hair is almost entirely composed of protein, and the scalp, which is the driving force behind living and breathing behind the hair, functions and requires protein for proper hair metabolism. Vegetarians in particular need to consume enough protein to meet their amino acid needs. You need 1 gram of protein per kilogram of body weight daily as a diet or supplement. Simply put, protein is a component of hair, and lack of protein can cause a variety of problems, including grey hair.

2. Omega 3 Fatty Acids

These are essential fatty acids necessary to the functioning of the body, hair, and scalp, but they are not produced by the body and must be received from this food. Omega 3 fatty acids keep hair soft and shiny, prevent hair loss, and promote hair growth. As per your diet or dietary supplement, your body needs at least 250 mg.

3. Vitamin D

In addition to keeping your bones healthy and strong, Vitamin D serves to stimulate old and new hair follicles. If your body does not have enough vitamin D, your hair can turn grey or white. A study published in the International Journal of Trichology found that young white-haired children had low levels of vitamin D. However, keep in mind that both vitamin D deficiency and excessive vitamin D consumption can cause hair loss.

4. Iron and Copper

Iron deficiency in the body interferes with the blood supply to the hair follicles, so hair loss and whitening of hair are one of the symptoms of iron deficiency. Iron and copper are one of the most important nutrients to prevent hair loss and grey hair. In fact, independent case studies suggest that the right amount of iron and copper may help prevent young grey hair. You need about 8-10 mg of iron and about 1000-1200 mcg of copper per day.

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