foods for dandruff

Dandruff might be the biggest problem you undergo right now. Those little flakes can be uncomfortable, pesky and troublesome at times—the bad feeling when you struggle to hide those visible flakes that should not exist. Various reasons induce dandruff. Some causes are oily skin, dry skin, improper scalp maintenance, etc. External solutions might temporarily combat dandruff but internal approaches like the right food intake can help prevent and reduce dandruff in the long run.

• Nutrient breakdown of foods
• Foods that fight dandruff
• Foods to avoid for dandruff-free scalp

Nutrient Breakdown of Foods

The categorised version of nutrients helps you discover foods according to your preference. Not only facilitates but also projects an overview of the idea of picking what nutrient you lack. Note these nutrients and incorporate them into your diet.

Omega-3-fatty acids

Omega-3 fatty acids can help in a number of ways such as;

Regulates oil production

Each one of us has a varied amount of scalp oil production. Some produce excess oil, which makes the hair look down. Omega-3s can help control the amount of oil your scalp produces. 

Reduces inflammation

Sensitive skin scalp has a higher chance of acquiring inflammation. It gets triggered easily even in normal conditions. Omega-3s have anti-inflammatory properties that can help reduce inflammation and the symptoms of dandruff.

Nourishes hair follicles

A healthy scalp equals healthy hair. Dandruff is an obvious damage to the scalp. Omega-3s can promote healthy hair growth and minimize issues like dandruff.

Vitamin B6 and B12

Vitamins and minerals are our helping siblings. The twin vitamins—B6 and B12 are the deciding nutrients of our hair’s fate. Pyridoxine, shortly called Vitamin B6 is very crucial for healthy hair. Lack of B6 invites dandruff. On the other hand, Vitamin B12 helps in the following

Moisturizes scalp

Vitamin B12 helps produce sebum, the natural oil that lubricates the scalp and hair follicles. This can help keep the scalp moisturized and free from irritation. 

Balances pH levels

The ideal pH of a healthy scalp is around 5.5. Signs that your scalp is too alkaline (pH level below 5) include an itchy or flaky scalp, or flare-ups of eczema, dandruff, or bacteria. Vitamin B12 can help balance the pH levels of the scalp and also control oil production. 

Reduces inflammation

Vitamin B12 can act as an anti-inflammatory on the scalp, helping to heal infections and protect against dry and itchy scalp. Besides, it can help make hair smoother and more manageable.

Zinc and Selenium

Lack of Zinc reduces the skin’s barrier to dandruff. Moreover, it has a direct link with hormonal function. Low levels of androgens can cause dandruff and slow hair growth. Zinc can help regulate androgen levels. Zinc pyrithione is an ingredient in many dandruff shampoos and soaps. It is one of the most common and effective anti-dandruff ingredients.

Selenium is a mineral that can help fight dandruff by combating the fungus that causes it. Many anti-dandruff treatments contain selenium, but it’s important to only take it in the required quantities. The recommended daily amounts of selenium are;

• birth to 6 months: 15 micrograms (mcg)
• infants 7–12 months: 20 mcg
• children 1–3 years: 20 mcg
• children 4–8 years: 30 mcg
• children 9–13 years: 40 mcg
• teenagers 14–18 years: 55 mcg
• adults: 55 mcg
• a person who is pregnant: 60 mcg
• a person who is breastfeeding: 70 mcg

Probiotics

Probiotics are effective in reducing dandruff on your scalp. A study revealed that this probiotic induced a faster recovery of the skin barrier function, regulated the skin’s immune system, reduced scalp greasiness, and most importantly reduced the Malassezia yeast population on the scalp.

Biotin (Vitamin B7)

A lack of biotin can lead to a dry, flaky scalp and dandruff. Biotin deficiency can also cause brittle hair that’s prone to splitting. Taking too much biotin can cause a rash that looks like psoriasis. These red, itchy bumps can last for days and be very uncomfortable. Thus, take the doctor’s suggestion before intake.

Also Read: Can Hard Water Cause Dandruff: Effective Solutions Provided

Add These Foods to Your Plates if you have dandruff

Now that we have broken down the nutrients, we have given a few nutrient-rich foods for each category. Covering these foods alone could transform your scalp’s health.

Fatty Fish

Fatty fish such as salmon and tuna are a great source of healthy fats. Regular consumption of unhealthy fats can worsen pre-existing dandruff while healthy fats may help reduce it. Fatty fish are also rich in omega-3 fatty acids which promotes better hair and scalp health.

Eggs

Eggs are very rich in zinc and biotin. Foods rich in these components promote better health of our scalp and hair. Our scalp releases sebum. Sebum is the natural oil produced by the body to help protect our scalp from damage. Excess sebum may also cause dandruff which may be stopped through eating foods rich in zinc and biotin.

Avocados

Avocados are a great source of healthy fats for plant-based dieters. They are very healthy and versatile. This makes it easy to add them to our diet. Other plant-based healthy fats-rich foods are olive oil, peanut butter, flaxseeds, etc.

Nuts

Nuts are another plant-based source of healthy fats. They are also rich in zinc and various other vitamins and nutrients that have been directly linked to improving one’s overall health. A good intake of healthy fats can help nourish the scalp and reduce dandruff.

Bananas

Bananas are another great source of zinc and biotin. Bananas also help manage sebum in the scalp and may be beneficial for your overall health. You can add bananas in various ways to your diet.

Coconut Oil

Some studies claim that coconut oil can help combat dandruff naturally inside and out. Its anti-inflammatory, anti-fungal and anti-bacterial effects potentially prevent and remove the dandruff-causing fungus Malassezia. This works the same if taken with meals.

Yoghurt

Yoghurt and various other probiotic foods are great for our health. Probiotics have been proven to improve our immune system. A strong immune system can reduce the risk of fungus-caused dandruff.

Tofu

Tofu is another great source of protein and zinc. Eating protein-rich foods can help cure dandruff and many other hair problems. It also helps maintain proper levels of moisture in the scalp.

Also Read: Epsom Salt for hair: Benefits and the guidelines.

Foods to avoid for Dandruff-Free Scalp

Sugar

We exchange sweets even in small celebrations, that is how we are brought up. Although taking sugar in smaller quantities is good, exceeding the limit is a bad trade. Cutting back may lower inflammation, minimising the appearance of flakes. Diets that have sugary foods create insulin hormone spikes which increase sebum (oil production). And eventually, sebum facilitates dandruff incoming.

Taking sugar-processed foods in minimal quantities will help resolve this problem. Hence, it creates the right balance of the scalp.

Alcohol

Alcohol is something you should avoid for a dandruff-free scalp. Heavy alcohol booze has several health hazards, and skin dehydration is one among them. The more your skin gets dry, the more you have a chance of getting dandruff. Dandruff loves oily and dry skin conditions. Moreover, it can also weaken the immune system, making it harder for your body to fight off the yeast that causes dandruff.

Processed Food

Processed foods are no source of nutrients and have large amounts of salts contributing to dryness. Intaking them simply makes you less immune to any infections including dandruff. Besides, these foods can also be high in unhealthy fats and sugars, which can promote inflammation.

Dairy Products

For some individuals, dairy may trigger seborrheic dermatitis, one of the main causes of dandruff. Dairy can contribute to increased oil production and inflammation in some people, leading to a more conducive environment for Malassezia.

For more articles on hair care, check out our blog section. By any chance, if you have hair or skin issues, take our test assessment and get recommended products from doctors for your specific needs. Your health is our concern.