Experts say nutrient-rich foods like eggs, greens, amla, berries and nuts may support melanin production and help maintain natural hair colour and strength
Eggs are rich in Vitamin B12 and biotin, nutrients linked to healthy hair growth. Deficiency can lead to premature greying. These vitamins help produce keratin, the protein that strengthens hair. Vegetarians can consider B12-fortified foods or supplements after medical advice. (Getty Images)Leafy vegetables contain iron, folate, and B-complex vitamins that help maintain hair pigmentation. They also detoxify the body and keep the scalp healthy. Vitamin A in greens supports sebum production, preventing dryness and hair damage.Amla is packed with Vitamin C and antioxidants that reduce oxidative stress — a key cause of early greying. It also supports melanin production and stress control. Fresh amla juice or amla powder with honey is commonly recommended for hair health.Blueberries and strawberries are high in antioxidants and Vitamin C, which protect hair follicles and improve scalp circulation. They also boost collagen production and contain flavonoids that act as natural anti-ageing agents for hair.Flaxseeds, almonds, walnuts, and sunflower seeds provide copper, zinc, selenium, and omega-3 fatty acids. These nutrients support melanin production, strengthen hair, and protect against free-radical damage. A small daily portion can help maintain natural shine.
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Grey hair was once linked mainly to ageing, but today many people notice white strands much earlier, sometimes even in childhood. While genetics plays a role, diet also matters. Including certain nutrient-rich foods regularly may help delay premature greying and keep hair healthier. (Getty Images)
