Though dandruff is usually not harmful for health, it is obviously an embarrassing and annoying condition. Over 50% of the world population suffers from it at one or other point in their lives.
The good news is that you can combat dandruffs to a great extent just by following an optimum diet plan. Following are some very useful tips on how to plan an anti-dandruff diet.
Diet For Dandruff Prevention
Consume Lots Of Vitamin B-Rich Foods
Various medical studies have confirmed that adequate intake of riboflavin (vitamin B12), pyridoxine (vitamin B6) and other nutrients of vitamin B group can be very effective in reducing dandruff.
Some of the best sources of vitamin B-rich foods include fish, poultry, meat, beans and others. If you want to win your battle against dandruff, you are advised to eat plenty of these foods.
Include Allicin In Your Diet
Allicin is found mainly in scallops, onions, garlic and in other foods of allium family. The powerful anti-fungal properties of allicin make it an excellent diet remedy for dandruffs. Therefore, you are advised to include onions, garlic and other food sources of allicin liberally in your diet. For best results, use these foods in chopped or crushed forms in your dishes.
Cut Down Your Sugar Intake
Various medical studies have found that high consumption of sugar can worsen the condition of dandruff. Sugary foods promote the growth of candida yeast, which eventually encourages the growth of dandruff. Furthermore, sugary foods also work against B vitamins. It means high consumption of sugar will also deprive you of the power of vitamin B to fight against dandruff.
In fact, sugar also reduces the power of antioxidants in your body. Due to all these reasons, you are advised to avoid diet that is high in sugar. It is important to note that many processed foods contain high amount of sugar even though they do not taste very sweet. Therefore, before you buy such foods, you must check the amount of sugar by reading the label on it.
Increase Your Zinc Intake
There are many medical evidences that suggest that high consumption of zinc-rich foods can control the sebum production in the scalp quite effectively. Sebum is a type of skin oil that is produced through the sebaceous glands in your scalp. Though this oil, in general, keeps your hair and scalp healthy, excessive sebum promotes the growth of Pityrosporum ovale fungus, which eventually gives birth to dandruffs.
Therefore, you are advised to increase your zinc intake to control the sebum production in your scalp. It will keep your dandruff under control and will also reduce it gradually. Though poultry, red meat and oysters are the best food sources for zinc, it is found in a variety of other foods also, such as oats, grains, nuts and legumes.
Avoid Dairy Foods
If you are struggling with heavy dandruff, you are strongly recommended not to eat lots of dairy products. Avoid whole milk and cheeses in particular because they can aggravate the condition of dandruff. You can try skim milk instead, if necessary.
Last, but not the least, drinks like coffee and tea should also be avoided because they can increase the dryness in your scalp and hair, which may eventually make the condition of dandruff worse.