Vitamins D, B2, B3, B6, and B7 are commonly associated with a flaky scalp. A deficiency of these vitamins can directly affect the immune system and increase the risk of inflammation. Vitamin B and zinc also play an essential role in boosting your immune system to combat diseases such as dandruff .
It is important to get adequate amounts of omega-3 and omega-6 fatty acids in your diet. This can reduce inflammation, increase hydration, and potentially regulate sebum production on your skin. They are found in fish, flaxseeds, walnuts, avocados, fortified eggs, soybeans, chia seeds, etc.
Foods that may aggravate dandruff
1. Sugary foods: Diets high in sugar can lead to overgrowth of yeast, including Malassezia, which can worsen dandruff.
Here's your anti-dandruff diet:
1.Include fish, flaxseeds and walnuts in your diet. Omega-3 fatty acids keep your scalp moisturized. Biotin (Vitamin B7) also helps fight dandruff.
2. Dairy products are a great source of calcium. However, if you are prone to dandruff or dry scalp, dairy products can trigger this condition. Try replacing whole milk with skim milk or a dairy alternative such as soy or almond milk.
3. Diets high in sugar, processed foods, and “bad” fats cause insulin to spike, which in turn stimulates a surge in hormones that can lead to oil production. “Blanket restrictions on fatty foods, fried foods, and refined foods may cause sugar Processed foods and gluten reduce flakiness."
Foods that help reduce dandruff
1.Fatty fish such as salmon and tuna are a great source of healthy fats.
2. Eggs are very rich in zinc and biotin.
3.Avocado. Avocados are a great source of healthy fats for vegetarian dieters.
4. Nuts.
5. Banana.
6. Olive oil.
8. Poultry.
9. Citrus fruits, including oranges and lemons, are great for hair and scalp health because they help prevent dandruff and flakes and promote hair growth. Oranges are a good source of vitamin C, bioflavonoids and magnesium that help stimulate hair growth.
10. A diet that provides enough zinc, B vitamins and certain types of fats may help prevent dandruff.
How to wash and massage your hair when you have dandruff
Scalp massage is a simple and effective way to stimulate circulation and loosen buildup. Rinsing your hair with apple cider vinegar can also help remove buildup and restore the pH balance of your scalp. If you prefer intense exfoliation, you can try a scalp scrub or chemical exfoliant.
For a 5-minute dandruff treatment, spray your hair with dry shampoo and comb out the flakes. Section and comb your hair to hide the worst spots, or wear a scarf or hat. Mix 1 tablespoon (15 ml) of coconut oil, 1 teaspoon (4.9 ml) of lemon juice, and 2-3 drops of tea tree oil.
You can use lemon juice to treat dandruff. Thanks to lemon's citric acid composition, it can effectively treat dryness and dandruff. It does this by balancing the pH level of the scalp. Since the plant is antimicrobial, it excels at reducing fungal growth on the scalp as well.
For an effective overnight dandruff treatment, combine five to 10 drops of tea tree oil with 5 tablespoons of coconut oil. Apply the mixture to your scalp at night and then rinse it in the morning, or if you are short on time, leave it for 30 minutes and then rinse it.
While some people with dandruff avoid oiling their hair entirely, others do the opposite. It is known that the oil in your hair attracts more dirt and mixes with the existing dandruff to cause itching. But not oiling your hair can leave your scalp dry. The idea is to find a middle ground, according to hair care experts.
Comb your hair and use anti-dandruff shampoo. Comb your hair from your scalp downward with firm, firm strokes. This carries oil away from your scalp, where buildup and buildup in skin cells can lead to dandruff. Moving it along the hair strands helps keep your hair shiny and healthy.
1.Massage your scalp. Instead of just applying your products, massage them (gently) into your scalp.
2. Comb your scalp.
3.Use an oil treatment.
4.Apply your baking soda shampoo to your hair.
5. Wash your hair with apple cider vinegar.
6. Natural scalp cleansers.
7. Get rid of hair straighteners.
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