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Get rid of dandruff naturally by including these foods to your diet

Updated on:23 July 2021, 11:11am IST
Is dandruff making your hair appear dull? Well, your dandruff could be related to your diet. Here's how you can keep your mane healthy.
Aayushi Gupta
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dandruff diet for hair
Consume these nutrients to help your hair combat hair problems. Image courtesy: Shutterstock
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One of the most common hair problems is dandruff. It can make your scalp itchy and irritated, and slowly it can cover your scalp with white flakes. After a point, you can spot these flakes everywhere on your clothes, pillow, and almost everywhere. 

Dandruff isn’t just caused because of dryness or oily skin, but your poor diet can also lead to dandruff. Diet plays an important role in determining our scalp health, therefore monitoring what you eat is important. Today, we’re revealing a diet that can prevent dandruff. 

So, include these foods in your diet to control or prevent dandruff
1. Include healthy fats

If your diet is high in bad fats, it can cause more oil production to your scalp and exacerbate dandruff. Include essential fatty acids in your diet such as omega-3 and omega-6 fatty acids. These two can support healthy hair. 

Salmon, tuna fish, peanut butter, flaxseeds, extra virgin olive oil, canola oil, avocado, walnuts, and fortified eggs are great options. 

dandruff diet for hair
Not all fats are bad! Image courtesy: Shutterstock
2. Increase your zinc and biotin intake

Our scalp produces skin oil (sebum) to protect the scalp. However, excessive production of sebum can cause dandruff. Here, zinc plays an important role in hair tissue growth and repair. It doesn’t just help to control growing bacteria, but also reduces the amount of oil that it feeds on. Therefore, it will help to relieve a dry and itchy scalp. 

Remember, zinc requires biotin, a B vitamin for proper digestion and to improve dandruff. Therefore, include eggs, yogurt, tomatoes and carrots that are the source of biotin. To get your dose of zinc, include oysters, pumpkin seeds, peanuts, and dark chocolates. 

3. Opt for probiotic-rich foods

Probiotics can improve dandruff. It may help enhance immune function, which could help the body fight against the fungal infections that cause dandruff. Besides, probiotics also reduce scalp erythema, itching, and greasiness. 

4. Protein-rich diet

Protein is the foundation of your hair and will help keep it strong. Lack of protein in the diet has been shown to promote hair loss and other hair problems, including dandruff. A protein-rich diet balances the moisture in your hair to keep the hair healthy and strong. Enough protein in your body keeps dandruff and other hair problems at bay. 

dandruff diet for hair
Punch of lean protein to ensure hair health! Image Courtesy :Shutterstock

Eggs, fish, chicken, and dairy products are good for getting your daily protein dose. 

Make sure to remember this too:
1. Control sugar consumption

Cutting down on sugar intake may lower the inflammation, minimizing the appearance of those white flakes. On the other hand, a diet high in sugar and processed food can lead to insulin spikes, which in turn, triggers the output of oil, resulting in an unhealthy, dry and flaky scalp. Excessive consumption of sugar can increase the dandruff flakes; therefore, it is advisable to cut down on your sugar intake to reduce the side effects. 

dandruff diet for hair
The high sugar intake can make your hair appear dull. Image courtesy: Shutterstock
2. Keep digestion system healthy

Poor gut flora can trigger flare-ups of dandruff. It can make you prone to a flaky scalp, so to keep your digestive system healthy, include garlic, onion, and scallions in your diet, for they contain allicin. Allicin is a healthy compound that is antibacterial and antifungal, which can help combat dandruff. 

Ladies, just include these foods in your diet to deal with your hair problems quickly.

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.