Nutrients deficiency that causes gray hair

graying of hair natural process Yes, but when hair starts turning gray at an early age, it becomes a matter of concern. Nowadays pre-mature graying (Premature Greying) means the problem of premature graying of hair is increasing rapidly. People of 40, 30 or even younger age are facing this problem. even college going youth Cases of premature graying of hair are also being seen in India.

There can be many reasons for premature graying of hair, such as Genetics, stress and nutritional deficienciesDeficiency of some important nutrients in the body can cause hair color to fade. In this article, we will tell you which nutrient deficiencies cause gray hair and how to compensate for them.

Graying of hair due to deficiency of Vitamin B12 (Vitamin B12 Deficiency)

Why is Vitamin B12 important?

Vitamin B12 is a very important nutrient for our body. it red blood cells Helps in making (Red Blood Cells) and in every part of the body deliver oxygen Works for. When there is a deficiency of Vitamin B12 in the body, the right amount of oxygen does not reach the hair. Due to this the hair follicles become weak and melanin (Melanin) production stops. Melanin gives natural black color to hair.

These are the symptoms of Vitamin B12 deficiency behind gray hair at an early age:

1. Hair Loss:
   Deficiency of Vitamin B12 causes hair fall on the head. There may be a problem of hair falling in patches or clumps on the head.
2. Hair Thinning:
   Due to this deficiency, hair becomes thin and weak, due to which the density of hair reduces.
3. Dry Hair:
   Due to deficiency of Vitamin B12, hair becomes dry and weak, due to which they start breaking easily.

What to eat for Vitamin B12? (Foods Rich in Vitamin B12)

To overcome Vitamin B12 deficiency, you should include these things in your diet:

1. Milk and Dairy Products:
   Vitamin B12 is found in abundance in milk, curd, cheese and buttermilk.
2. Eggs:
   The white and yellow parts of eggs contain vitamin B12, which is beneficial for hair health.
3. Fortified Cereals:
   Eat cereals that have added vitamin B12, such as fortified oats and muesli.
4. Fatty Fish:
   Fish like salmon, tuna, mackerel and sardines are rich in vitamin B12.
5. Beans and Lentils:
   Consuming kidney beans, chickpeas, moong dal and peas also fulfills the deficiency of Vitamin B12.

Other causes of Vitamin B12 deficiency

1. Vegetarian Diet:
   Vegetarians have a higher risk of vitamin B12 deficiency because it is mainly animal-based foods Is found in.
2. Digestive Issues:
   Some digestive problems like pernicious anemia Or IBS Hinders the absorption of vitamin B12.
3. Increasing age (Age Factor):
   As we age, the body is unable to absorb vitamin B12 properly, which can lead to deficiency.
4. Alcohol Consumption:
   Drinking excessive alcohol can also cause vitamin B12 deficiency.

Tips to avoid vitamin B12 deficiency

1. Balanced diet:
   Include foods rich in vitamin B12 in your diet.
2. Supplements:
   If you are not getting enough vitamin B12 from natural diet, consult a doctor. Vitamin B12 Supplements Can take.
3. Regular checkup:
   Get your Vitamin B12 tested from time to time so that deficiency can be detected.
4. Exercise and Yoga:
   Regular exercise and yoga improves hair health.