Nutrition plays a critical role in maintaining overall health and also promoting the functioning of vital organs. It becomes necessary to incorporate foods that are nutrient-dense to boost immunity. Any deficit of essential nutrients can also be managed with supplements. Similarly, many foods also positively impact hair health and reduce the recurrence of dandruff problems among adults. It is beneficial to include these foods as a part of your dandruff treatment.

1. Probiotics
Probiotics are loaded with millions of healthy bacteria that are beneficial for scalp health. Any form of scalp irritation triggered due to conditions like psoriasis, eczema, and seborrheic dermatitis will result in itching and increased dandruff. The microbiomes in probiotic-rich foods like yogurt also play a key role in reversing the effects of a dry scalp. Probiotics drinks and supplements help restore balance to the scalp microbes and prevent dandruff from becoming a full-blown problem. Popular foods rich in probiotics include yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles, buttermilk, natto, and even some types of cheese.

2. Foods rich in B vitamins
Did you know that a vitamin deficiency can also trigger dandruff problems among men and women? Essential B vitamins like niacin (vitamin B3), pyridoxine (vitamin B6), and riboflavin (vitamin B2) are necessary for good hair and scalp health. Any deficiency can trigger conditions like seborrheic dermatitis causing dandruff problems. Fortunately, there are several B vitamin-rich options in whole grains, meat, organ meats, poultry, fish, eggs, dairy, green and starchy vegetables, and assorted nuts or seeds. You can include these foods as instructed by a certified nutritionist to manage dandruff and dry scalp naturally.

3. Foods rich in healthy fats
If your daily food intake does not include healthy fats like omega 3 and omega 6, this imbalance in nutrition can trigger excess oil production on the scalp. Oily scalp is another reason why dandruff may persist despite using the best cosmetic products for hair care. The body must absorb a certain quantity of healthy fats to support hair growth. Salmon and tuna are the best foods to eat to reduce dandruff. Walnuts and peanut butter are also excellent choices to reduce dandruff.

4. Protein-rich foods
Studies reveal that lack of protein in daily food intake can lead to premature hair loss and trigger dandruff problems. In fact, cosmetic brands include protein as a primary ingredient for dandruff treatment in their shampoos and conditioners. Generally, dairy, eggs, fish, and meats are the preferred choices of protein. Vegans and vegetarians can rely on plant-based protein substitutes like peanut butter, tofu, quinoa, hemp seeds, chia seeds, oats, broccoli, and lentils.

Common food intolerances can also lead to an immune system response that triggers hair loss or aggravate dandruff problems. Excess consumption of foods rich in gluten and dairy can trigger dandruff. It is also advisable to cut down on sugar to reduce the risk of scalp problems like seborrheic dermatitis.