Walnuts, fish, and zinc could help with gray hair Backe recommends adding certain foods to your diet to help supplement missing nutritional benefits. First, he suggests adding walnuts to your diet. “These are a great source of copper which helps to lend pigment to your hair follicles.” He also suggests adding fish, seeds, and leafy greens like kale and broccoli as sources of omega-3 fatty acids and zinc, “which are imperative for strengthening hair health and even restoring color.” Vitamin B supplements Chicken, when consumed in large amounts, can provide vitamin B-12 and B-6, which Backe explains has been shown to reduce the occurrence of gray hair. But if you’re not much of a meat-eater, supplements may help. “B-vitamin supplements help increase your body’s ability to prevent graying,” explains Backe. “Just be sure to balance out the rest of your diet with lots of roughage, leafy greens, and lots of water.”