Going gray is totally normal—it happens to almost everyone as we get older. But if you’re hoping to keep your natural color a little longer, some foods might actually help.
Certain vitamins and minerals play a big role in keeping hair healthy, strong, and rich in pigment.
This list includes 15 easy-to-find foods that can support your hair from the inside out, thanks to nutrients like B12, copper, and antioxidants.
1. Spinach
Packed with folate, iron, and vitamin C, spinach supports strong, healthy hair and helps your body carry oxygen to hair follicles. Folate, in particular, plays a role in producing healthy red blood cells and may help keep your natural color vibrant.
Add it to salads, smoothies, or stir-fries—easy and nutrient-rich.
2. Walnuts
Walnuts are rich in copper, a key mineral that helps your body produce melanin, the pigment that gives hair its color. They also contain omega-3 fatty acids that help keep your scalp and strands healthy.
Just a small handful a day can offer big benefits for your hair.
3. Lentils
Lentils are full of iron, folate, protein, and zinc—all essential for hair growth and strength. Iron helps deliver oxygen to your scalp, while folate supports healthy cell growth and hair pigmentation.
They’re also super budget-friendly and easy to add to soups, salads, or rice bowls.
4. Eggs
Eggs are a great source of B12 and biotin—two important nutrients for hair health. B12 helps maintain healthy blood and nerve cells, which supports pigment production in hair.
Scrambled, boiled, or baked into muffins, eggs are a versatile hair-friendly pick.
5. Salmon
This fatty fish is loaded with omega-3s and vitamin D, both of which help nourish the scalp and may reduce inflammation that leads to hair thinning or dullness.
Salmon also provides B12, which supports melanin production. Bake or grill it for an easy, hair-healthy dinner.
6. Black Sesame Seeds
Used in traditional medicine, black sesame seeds are believed to nourish the liver and kidneys—organs connected to hair health in some cultures. They’re also full of copper, magnesium, and antioxidants.
Sprinkle them on rice, oatmeal, or toast for a simple boost.
7. Sweet Potatoes
Sweet potatoes are rich in beta-carotene, which your body turns into vitamin A. This nutrient keeps your scalp moisturized and encourages healthy hair growth.
Their natural sweetness makes them great for roasting, mashing, or baking into fries.
8. Berries
Blueberries, strawberries, and raspberries are packed with antioxidants like vitamin C, which helps protect hair follicles from damage and supports collagen production.
Toss them in smoothies, oatmeal, or yogurt for a colorful, hair-loving snack.
9. Chickpeas
Chickpeas are full of protein, zinc, and B vitamins—especially B9 (folate). These nutrients support healthy, strong strands and may help reduce early graying.
Use them in salads, curries, or even roasted for a crunchy snack.
10. Sunflower Seeds
Tiny but powerful, sunflower seeds contain loads of vitamin E, which improves blood flow to the scalp and may help keep hair shiny and thick.
They’re also rich in copper and selenium—great for supporting pigment production. Snack on them plain or sprinkle onto salads or stir-fries.
11. Avocados
Avocados are creamy and rich in healthy fats, vitamin E, and antioxidants that nourish the scalp and hair follicles.
These nutrients support the preservation of hair’s color and texture, keeping it shiny and vibrant.
12. Fortified Cereals
Many cereals are fortified with B12, iron, and folate—nutrients that may help slow down graying and support hair growth. If you’re plant-based, fortified cereals are an easy way to get these hard-to-find vitamins.
Check the label and enjoy with your favorite plant milk.
13. Dark Chocolate
Rich in copper and iron, dark chocolate helps deliver oxygen to your scalp and supports melanin production. Just a small piece can go a long way toward satisfying your sweet tooth and nourishing your hair.
Aim for 70% cocoa or higher for the best benefits.
14. Mushrooms
Certain mushrooms, especially shiitake, are packed with copper—a mineral that helps with melanin production and may slow graying. They also offer B vitamins and antioxidants to protect hair cells.
Sauté them, roast them, or add them to your favorite pasta.
15. Carrots
Carrots are full of beta-carotene and vitamin A, which help keep your scalp healthy and hair follicles strong.
This can support growth and shine while helping preserve natural color. Snack on them raw, roast them, or blend into soups and sauces.