4. Shiitake Mushrooms
It is known that shiitake mushrooms contain copper. This element helps your hair maintain its natural color. Scientists have done research during which they found out that low copper intake may lead to premature graying. The recommended amount of copper is 1.5 mg per day. You need a cup of cooked shiitake mushrooms to provide that norm. If shiitake mushrooms are not available or you simply do not like the taste, you can replace the food with sesame seeds or seaweed.