Nutritional Care for Dandruff
The exact relationship between nutrient intake and dandruff is not clear yet, but it has been observed that some nutritional deficiencies can cause dandruff.
Here are some dietary guidelines which will be helpful :
- Curtail the intake of fatty foods such as deep fried food products, butter, nuts, chocolates and dairy products.
- Avoid excess of sugar, spice, salt and alcohol.
- Essential fatty acid supplements can be used. Evening primrose oil contains large amount of gamma linoleic acid (GLA) and is easily absorbed by the skin. This can be added in the diet also. Be cautious regarding the quality of supplements and take due medical consultation before using them. One other source of essential fatty acid is flaxseed oil.
- Increase the intake of following vitamins and minerals as they can be useful in this condition.
- B- complex vitamins :Mainly vitamins B6 and B12 are important in this disease. However, supplementation of B- complex vitamins (with biotin) can be used. These two vitamins are very important for the carbohydrates, proteins and fat metabolism. Rich sources of these vitamins are liver, beef, pork, eggs, cheese, cabbage and milk.
- Vitamin E : This is a fat-soluble vitamin which has an unique antioxidant property. It also helps in boosting the immune system and maintaining the healthy skin. This vitamin is found in wheat germ, soybeans, vegetable oils (richest sources) and leafy green vegetables.
- Vitamin C : This is a water-soluble vitamin and is believed to boost immunity and fight with various infections. The rich sources of this vitamin are citrus fruits, fresh vegetables and organ meats.
- Vitamin A :This is a fat-soluble vitamin and has an significant effect on immune system responses. This vitamin is essential for proper growth of bones, hair, teeth, skin and gums. The rich sources are bright colored fruits and vegetables (like carrots, leafy vegetables, papaya etc.) eggs, cod liver oil and butter.
- Biotin :Biotin is not a real vitamin but it works with several B complex vitamins like B2, B3, B6 and Vitamin A. It prevents dandruff and graying of hair. Rich sources are milk, liver, egg yolk and nuts.
- Choline : Choline has functional roles as phosphatidylcholine (PC) or lecithin, in membrane phospholipids.
- Zinc : Zinc is one of the trace minerals which play an important role in boosting the immune response. The rich sources of zinc are offal, meat, fish, poultry, oysters and milk and milk products. It also prevents hair loss.
- Selenium :Selenium is an essential trace element which is important in human metabolism. It helps in maintaining healthy skin and hair. Rich sources are whole wheat bread, bran, wheat germ, brazil nuts, baked halibut and salmon fishes. This mineral is toxic in large amounts so take its doses cautiously.
- Iron : Iron is a trace mineral which is essential for perfect human health. It certainly enhances the energy levels. Rich sources of iron are leafy green vegetables, fortified breakfast cereals and dry fruits.