Dandruff (seborrhea) is a syndrome caused by disorders of the sebaceous glands and changes in the chemical composition of sebum. The most common reasons are:
- changes in metabolism;
- endocrine problems;
- problems of the nervous and digestive systems;
- improper scalp care;
- decreased immunity;
- hypovitaminosis or fungal disease.
You can take a course of vitamins (such as Alpha D3 or Gold Omega 3), and the quality of the scalp will improve significantly. However, it is better to avoid a lack of essential trace elements, and have a habit of eating healthy foods every day. The appearance of dandruff depends on the condition of the whole organism. This means that if you eat healthy foods, you improve the condition of your skin.
Let*s consider the list of foods that will help reduce dandruff:
- protein foods (eggs, chicken, meat, fish, legumes, cheese) – the cells of our body are constantly renewed, and protein is a building block for them. In its absence, hair grows slowly, and the skin becomes thin, sensitive and problematic.
- zinc (nuts, seeds) – it controls the production of sebum, improves skin quality and hair growth. In addition, zinc is involved in protein synthesis.
- B vitamins (fish, turkey, spinach, avocado, nuts, carrots, bananas, cereals) regulate the sebaceous glands of dry skin. This food strengthens the hair, makes it shine and promotes hair growth.
- PP vitamin (potatoes, carrots, tomatoes, chicken, meat, beef liver, cereals, legumes, cheese, eggs) – it creates a good hormonal background. It also has a positive effect on metabolism, participates in oxidative and reductive processes.
- omega-3 fatty acids (tuna, salmon, walnuts, beans, mackerel, flax seeds) – they protect against dry skin, which is typical for dry dandruff.
- fiber (wheat and oat bran, buckwheat, lentils, rice) – it cleanses the body and promotes the excretion of harmful substances.
In addition, do not forget about enough water – an adult should drink at least 1.5-2 liters of water a day.
In the fight against dandruff, you need not only to help the body with useful products, but also try to avoid harmful ones. It is recommended to refrain from such food:
- sugar, milk chocolate and other sweets;
- yeast (they are contained not only in bakery products, but also in beer, kvass);
- salty, spicy, fatty foods;
- canned food;
- fried and smoked dishes;
- alcohol;
- strong coffee and tea.
Such food changes the functioning of the sebaceous glands, induces the fermentation process in the intestine and creates favorable conditions for the development of the fungus.
Proper nutrition is not a short-term diet. To achieve a positive result and maintain it, you need to constantly follow a healthy diet. Do not expect rapid changes – the body needs about a month to rebuild. If dandruff does not disappear for a long time, seek professional help and use special anti-dandruff shampoos (such as Nizoral or Arcolane).