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Besides genetic factors, incorporating the right foods, especially fruits rich in vitamins and antioxidants, can help slow down the graying process and maintain healthy hair.

(Image: Getty images)

Premature graying is not only a sign of age but also reflects health and lifestyle. Nowadays, many young people face premature graying, caused by prolonged stress, lack of sleep, environmental pollution, and especially an unbalanced diet.

According to experts, besides genetic factors, incorporating the right foods, especially fruits rich in vitamins and antioxidants, can help slow down the graying process and maintain healthy hair.

Premature Graying and the Role of Nutrition
The natural color of hair is determined by melanin – a pigment produced by melanocyte cells in the hair follicles. When melanin production is reduced or interrupted, hair gradually loses its color and turns gray or white.

A deficiency in nutrients such as B vitamins, vitamin C, vitamin E, iron, zinc, copper, and antioxidants is one of the causes of weakened hair follicles and reduced melanin production.

Fruits, with their rich content of vitamins, minerals, and polyphenols, are considered a natural and safe food group that helps protect hair pigment cells from oxidative damage and improves blood circulation to the scalp.

Below are some fruits that, when eaten regularly, can help improve the condition of premature graying hair.

Berries – an antioxidant shield for hair follicles
Berries such as blueberries, strawberries, and raspberries are classified as foods rich in anthocyanins and vitamin C. These substances help neutralize free radicals – factors that damage melanocyte cells. When these cells are better protected, the ability to maintain natural hair color is also improved.

Vitamin C in berries also helps the body absorb iron – an important mineral for hair follicle growth. Regular consumption of berries not only helps keep hair healthy and black but also reduces the risk of breakage.

(Image: iStock)

Bananas – providing B vitamins for hair pigmentation
Bananas are a familiar fruit but have significant value in preventing premature graying. Bananas contain plenty of vitamin B6 and folate, two nutrients essential for protein metabolism and melanin formation. A deficiency in B vitamins can weaken hair, making it prone to breakage and premature graying.

In addition, bananas are rich in potassium, which helps balance scalp moisture, creating a favorable environment for hair follicles to function stably.

Papaya – promoting melanin production
Papaya is rich in vitamins A and C and natural enzymes that improve blood circulation to the scalp. Vitamin A supports cell regeneration, while vitamin C participates in collagen synthesis and protects hair follicles from oxidative stress. When the scalp receives sufficient nutrients and oxygen, melanin production becomes more efficient, contributing to slowing down graying hair.

Oranges and tangerines – increasing mineral absorption for hair
Citrus fruits are notable for their high vitamin C content, which plays a crucial role in the absorption of iron and zinc. These two minerals are directly related to the health of hair follicles and the pigmentation process.

Eating oranges and tangerines regularly improves blood circulation, strengthens immunity, and indirectly helps maintain natural hair color. However, experts recommend eating whole segments instead of drinking juice to avoid excess sugar.

(Photo: VNA)

Avocado – nourishing hair from within
Avocado is not only good for the skin but also offers significant benefits for hair. This fruit is rich in vitamin E – an antioxidant that helps protect hair follicles from damage caused by free radicals. In addition, the unsaturated fats in avocados help improve scalp moisture, reducing dryness, breakage, and hair loss.

Vitamin E also contributes to improved blood circulation, helping hair follicles receive the necessary nutrients to maintain color and strength.

Pomegranate - supports blood circulation and fights aging
Pomegranates contain polyphenols and flavonoids with strong antioxidant properties, which help improve blood circulation and protect cells from premature aging. When blood flows better to the scalp, melanocyte cells are adequately nourished, thereby helping to slow down the graying process.

Pomegranate. (Photo: Vietnam+)

Eating fruit correctly for long-term effectiveness
Experts emphasize that fruit is not a "cure" for premature graying, but plays an important role in supporting and preventing it. Eating a variety of fruits, combined with a balanced diet, sufficient sleep, stress reduction, and limiting tobacco and alcohol, will yield more sustainable results.

Preventing Premature Gray Hair Through Lifestyle
Premature gray hair is the result of many contributing factors, with nutrition playing a fundamental role. Adding fruits rich in vitamins, minerals, and antioxidants to your daily diet not only nourishes healthy hair but also contributes to overall health. Instead of resorting to temporary hair dyeing methods, building healthy eating habits is the long-term solution to maintaining black, shiny, and strong hair over time.