Dandruff is a common scalp condition in which flaky skin, white or yellow in color, falls off, often causing itching and irritation. Wondering how to fix dandruff? It usually results from poor scalp health, but with the right care, you can restore balance and improve your scalp’s condition. Today, we will discuss how to solve dandruff problems with the right food, focusing on foods that help dandruff by nourishing the scalp from within.
Causes of dandruff
Before moving to how to fix dandruff, let’s discuss first its causes:
- The hot and humid weather of summers or exposure to environmental pollutants can trigger dandruff.
- The main cause of dandruff in winters is dryness of the scalp.
- A fungal infection with Malassezia fungus can also cause more flakiness on the scalp, leading to dandruff.
- Those who have an oily skin and scalp are also more prone to getting dandruff on their scalp as sebum will attract more dirt and pollutants.
- The hormonal changes during menses, menopause or puberty can cause flaky scalp.
- Certain dermat conditions namely psoriasis, eczema or seborrheic dermatitis triggers dandruff.
- If poor hygiene is followed and hair washing is improper, it can cause more dirt on the scalp as well as lead to dandruff.
- Poor dietary practices such as low zinc, vitamin B or omega-3 fats can cause scalp issues such as dandruff.
Foods that help to fix dandruff naturally
Lemon juice – Lemon juice on its own is quite potent for acting on dry scalp and scalp fungi. The richness of vitamin C in it enables collagen synthesis. It even reduces dandruff by inhibiting the production of extra sebum in the scalp.
Egg – Egg is a great nourisher for the scalp as its high protein content increases the cellular turnover and synthesises new scalp cells that are healthy and also nourishes the scalp with keratin synthesis. It is a rich source of biotin, an essential B vitamin required for healthy scalp and hair. So consume eggs on a daily basis such as boiled, scrambled or fried form.
Fatty fish – Fatty fishes namely salmon, mackerel and sardines are great sources of omega-3 fatty acids that have the potential to reduce the scalp’s inflammation caused by growth of fungus and also aid in eliminating scalp’s dryness and flakiness. They also moisturize the scalp by enhancing the sebum production. Consuming such fishes twice a week is quite beneficial and has also shown beneficial role in dealing with seborrheic dermatitis.
Ginger – This vegetable is also very efficient for tackling dandruff as it possesses anti-inflammatory and antifungal compounds and maintains a healthy microbiome of the scalp. The active ingredient in ginger named gingerol inhibits the growth of fungus. Use ginger in your diet by adding in soups or teas or for sauteing vegetables.
Nuts and seeds – Certain essential nutrients needed for a healthy scalp are zinc, selenium and vitamin E, all highly loaded in nuts and seeds namely almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds etc. Zinc and selenium also possess the potency to inhibit the growth of Malassezia fungus. Various studies have found an association between deficiency of zinc and dandruff related symptoms. So make it a point to add a handful of nuts and seeds to your daily life.
Garlic – It is a strong antifungal vegetable due to its high allicin content and inhibits the growth of Malassezia yeast. The mechanism of action behind this is the destruction of the cell wall of fungus, thereby reducing the growth of dandruff causing yeast. Add crushed garlic to your meals, soups or sautéed vegetables.
Yogurt – Yogurt is rich in probiotics and is highly beneficial for maintaining the gut health as well as scalp health. They do so by controlling the growth of yeast Malassezia which in turn reduces dandruff. Also the presence of lactic acid in yogurt acts as a natural moisturizer for the scalp. Reduction of inflammation by probiotics also helps in dealing with dandruff and they also assist in improving the scalp microbiota.
Conclusion
The main cause behind dandruff lies in certain internal imbalances and diet can play a pivotal role in dealing with it. By inclusion of the above mentioned foods in your daily diet, you can fix dandruff problems and achieve a healthy scalp. Along with this, maintain good scalp hygiene and consult a well trained dermatologist if necessary.
For those seeking expert guidance on scalp health, Dr. Neha Khurana is a trusted name in dermatology and trichology. With her extensive experience in treating hair and scalp concerns, Dr. Khurana combines science-backed treatments with a personalized approach to achieve optimal results.
Whether you’re dealing with persistent dandruff, hair loss, or other skin concerns, consulting with Dr. Neha Khurana can help you regain your confidence and achieve healthier hair and skin.
