Dandruff is a very common skin problem of the scalp. Dandruff can be annoying and embarrassing, but it is rarely dangerous. There are many possible causes of dandruff. Sometimes either dry or oily skin can be to blame. The scalp produces oil from the sebaceous glands. Too much oil sometimes causes dandruff. Some experts believe that dandruff is caused by an overgrowth of a tiny fungus called Pityrosporum ovale (P. ovale), which lives on our bodies and scalp. Others believe that overgrowth of the Candida yeast is the culprit.

It has also been suggested that dandruff could be the body’s way of eliminating excess proteins and fats that are not absorbed. Furthermore, deficiencies in certain nutrients, as well as other dietary factors, have been associated with dandruff. Diet has long been known to play a role in healthy skin and hair. Many nutritionists and scientists believe certain foods in your daily diet can provide dandruff treatment and Diet is an inside-out approach to preventing dandruff. Certain foods, vitamins, and minerals help your body control and reduce dandruff.  Here are some nutritional tips by which you can prevent dandruff naturally through dietary modification.

How to Get Rid of Dandruff Naturally Through Diet

1-Eat Lots of Fresh Fruits and Vegetables

A diet to cure dandruff includes fresh fruits and vegetables. Adding more fruits and vegetables to your diet is another good move. They’re loaded with nutrition and fiber. The diet low in fiber and high in foods with a lot of sugar, salt, and fat promotes poor digestion, which can lead to many problems, including skin issues like dandruff. Ensure you include plenty of fiber from fresh fruits and vegetables in your new diet along with water to help clear toxins and boost the health of the skin cells. Fresh green vegetables and fruits are high in a range of antioxidants, as well as minerals that encourage hair, skin and nail growth; a green diet can be good for preventing dandruff. Eat lots of fresh vegetables and some fruit, raw and cooked. Try to get a mix of vegetables and fruits that provide you with all of what is recommended for your daily diet.

2-Include Healthy Fats

Research suggests that omega-3s enhance overall well-being and are particularly help support healthy hair and skin in general.  a group of polyunsaturated fats called Essential Fatty Acids (EFA), they are also referred to as polyunsaturated. Essentially, there are two main types of EFAs: Omega-3 fatty acids and omega-6 fatty acids. Since hair is primarily composed of keratin, an insoluble protein, it is important to supplement the diet with oils that are loaded with omega-3 fatty acids to provide extra protein for the hair. These are healthy fats that have anti-inflammatory properties and are believed to contribute to healthy hair growth. If you want to limit dandruff, eat plenty of Omega-3 Fatty Acids rich foods.
Omega-3 Fatty Acids are found in cell membranes in the skin of your scalp and in natural oil sebum which keeps your hair moisturized and hydrated. Omega-3s helps in producing healthy scalp and healthy sebum. The human body can’t produce omega 3-fatty acids on its own; it is imperative that you get your supply of EFAs through dietary means. To ensure that you’re getting enough omega-3 and omega-6, take daily supplements in the form of fish oil, olive oil, flaxseed oil, primrose oil, blackcurrant oil, or borage oil.  Omega-3s can be found in seafood like salmon, herring, anchovies, and mackerel, In healthy vegetable oils like sunflower seeds, olive, safflower, canola, and grape seed, In nuts particularly hazelnuts, Brazil nuts, and walnuts. In Legumes, flax seeds, sesame seeds, chia seeds and avocado.

3-Limit Sugar Consumption

Avoid excessive yeast and sugar. Research suggests that dandruff is at least in part caused by a fungus that thrives in yeasty, fatty, sugary environments. Sweets and yeast-containing foods like beer, bread, and wine encourage fungal growth. Dandruff is often attributed to the Candida yeast, and sugary foods are thought to promote the (over)growth of this yeast in the body. Diets high in sugar, processed food, and ‘bad’ fats lead to insulin spikes, which in turn lead to stimulation of hormone surges that can trigger the output of oil. In addition, sugar depletes the body of B vitamins, which should be a key component of any anti-dandruff diet. Also, the levels of the antioxidant vitamins C and E in the body are negatively affected by a high intake of sugar. Sugars and simple carbs might promote more inflammation in our bodies, so it makes sense that eating a low-sugar, antioxidant-rich diet could help control dandruff flares.

4-Include Allicin to Your Diet

Allin is anti-fungal compound found in garlic and other members of the Allium family such as onions and scallions. It has also been suggested that add Allicin to your diet because allicin could be helpful for people with dandruff due to its anti-fungal properties. Adding onions and garlic to recipes and salads will improve your dandruff problem. This is because it helps fight infections like an antibiotic.

5-Eat More Vitamin B Rich Foods

Increase your intake of B vitamins rich foods if you are struggling with dandruff. You may notice an itchy scalp if you are not getting enough of the B complex. The way fatty acids and carbohydrates are processed in the body affects dandruff. When you eat foods high in Vitamin B they help the body process food. The water-soluble B vitamins are complexes of vitamins that work together as a team and that typically co-exist in the same foods. Studies show that a sufficient intake of the B vitamins, particularly of vitamins B6 (pyridoxine) and B12 (riboflavin), can help reduce dandruff. B6 (Pyridoxine) helps to prevent dandruff and works great when combined with Vitamin B5. Furthermore, vitamin B6 (pyridoxine), found in a variety of foods including beans, meat, poultry, fish, and some fruits and vegetables, can help control sugar cravings.

6-Add Zinc in Your Diet

Zinc is a great source of mineral which helps in repairing tissues and it checks your hair follicles working perfectly or not and helps keep your scalp and hair stay healthy. Zinc is essential for building proteins in the hair.  A deficiency can lead to dry hair and oily skin.  It also regulates hormones (testosterone included) in the body and helps maintain production of oil-secreting sebaceous glands which produce skin oils (sebum) to protect the scalp and hair. Sebum, in general, keeps your scalp and hairs healthy. However, excessive sebum promotes the growth of Pityrosporum ovale fungus, which is believed to cause dandruff.
Foods that have zinc help control the production of oil on the scalp. Best food sources of zinc include oysters, Dungeness crab, and other seafood, red meat like beef, lamb, poultry as turkey, eggs, but vegetarians can get zinc from asparagus, soybeans, grains, black-eyed peas, oats, wheat germ, fortified cereals, nuts, almonds, peanuts, chickpeas, Spinach, sunflower seeds, mushrooms, whole grains,  pumpkin seeds, soy foods tofu, brewer’s yeast, chocolate and dairy products. When you add these foods to your diet the zinc helps control oil production on the scalp. This is an effective dandruff treatment. There’s no need to go overboard, though. Too much intake can interfere with iron absorption. The recommended daily intake is 11 mg for men and 8 mg for women (higher during pregnancy and lactation).

7-Reduce Dairy Intake

A diet high in dairy foods can make dandruff worse in some people and dairy foods are not great for people with a lot of dandruff. The combination of fats and other elements in whole milk and cheeses can escalate a dandruff condition. Try to skim milk and non-dairy diet foods and see if it helps to clear up your dandruff situation.

8-Lean Proteins

According to some experts, in order to stay away from dandruff, include plenty of protein in your diet, which helps to build hair and skin, without a lot of the fat in red meats and other classic proteins. Sources of leaner proteins include fish, lean wild meats like elk or deer, and nonmeat proteins like eggs, beans, and nuts.
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