5 foods to eat if you want to delay greying of hair

Let’s face it, greying hair is a natural part of ageing, and while there’s absolutely nothing wrong with flaunting those silver strands, some of us would like to hold on to our natural hair colour just a little bit longer. The good news? What you eat can play a huge role in how soon those greys show up.

Hair colour is determined by melanin, a pigment produced by cells called melanocytes. As we age, these cells produce less melanin, which leads to grey or white hair. However, nutritional deficiencies and oxidative stress can also speed up the greying process. That’s where diet comes in.

Here are five superfoods that can help delay premature greying and keep your locks looking lush and vibrant for longer.

Amla has been a go-to remedy in Indian households for generations and for good reason. This small, green fruit is a powerhouse of vitamin C and antioxidants, both of which combat oxidative stress, a major cause of premature greying. It also helps in regenerating hair cells and improving melanin production.

How to eat it: Fresh amla juice in the morning, dried amla powder with honey, or even pickled amla as a side, there are so many ways to add this magic berry to your diet.

Pro tip: Drinking amla juice mixed with aloe vera juice can double up the hair benefits!

Spinach, kale, moringa, and collard greens are rich in folate, iron, and B vitamins, especially vitamin B12 and B9 (folic acid), nutrients vital for healthy hair pigment production. A deficiency in B12, in particular, is a known contributor to premature greying.

How to eat it: Add a handful of spinach to your morning smoothie, stir-fry some kale with garlic, or mix moringa powder into your dal or soup.

Bonus: These greens are also loaded with chlorophyll, which helps detoxify the body and improve scalp health.

Almonds, walnuts, flaxseeds, and sunflower seeds are full of copper, zinc, and omega-3 fatty acids, nutrients that support melanin production and maintain the strength and shine of your hair.

Copper, in particular, plays a critical role in helping your body produce melanin. A lack of copper can result in a loss of pigment, causing hair to grey sooner.

How to eat it: Grab a trail mix as a midday snack or sprinkle flax or sunflower seeds on your salads and smoothies.

Word of caution: Don’t overdo the nuts, stick to a small handful per day to avoid excessive calories.

Eggs are among the best natural sources of vitamin B12 and biotin, both of which are closely linked to hair health. A deficiency in B12 is one of the most common causes of early greying, especially for vegetarians, as this vitamin is found mostly in animal products.

Biotin, on the other hand, supports keratin production, the protein that makes up your hair—and may help strengthen hair strands and delay colour loss.

How to eat it: Boiled, scrambled, poached, or in an omelette, eggs are versatile and easy to incorporate into any meal.

Tip for vegetarians: If you don’t eat eggs or meat, consider B12-fortified plant-based milks or a supplement (after consulting your doctor).

Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, especially vitamin C, which helps combat free radical damage to hair follicles and melanocytes.

They also help the body absorb iron more efficiently (especially from plant-based sources), supporting better circulation and delivering nutrients to the scalp. This helps promote overall hair health and pigment retention.

How to eat it: Add berries to your yoghurt, oatmeal, or just snack on a bowlful during your Netflix binge.

Fun fact: Vitamin C also helps in collagen production, which keeps hair strong and supple.

Other honourable mentions

While the above five are the real MVPs, here are a few other foods worth mentioning:

Liver: A rich source of copper and B12.

Carrots: Loaded with vitamin A for a healthy scalp.

Black sesame seeds: An ancient Ayurvedic remedy for premature greying.

While you can’t stop time or genetics, you can support your hair from within by fuelling your body with the right nutrients. A balanced diet rich in antioxidants, vitamins, and minerals can go a long way in delaying those pesky greys.

So, before you reach for that bottle of hair dye, take a look at what’s on your plate. Your hair might just thank you later!