Dandruff is a common hair and scalp condition that affects most men and women. It is caused by excessive growth of yeast (fungus), leading to itching and flaking. One of the primary causes of scalp problems can be related to your diet. A healthy diet works wonders for keeping your head and hair healthy. This is why it is essential to monitor your diet and include these foods to control or prevent dandruff.

1. Salmon or fish oil
Healthy fats contain fatty acids that are good for your hair and scalp. Omega-3 fatty acids keep your scalp hydrated, thereby preventing dryness and dandruff due to dry scalp. Salmon, mackerel, and cod are packed with omega-3 fatty acids vital in maintaining healthy skin, scalp and glossy hair.

2. Nuts
Nuts are nutrient-dense and contain omega-3 acids, zinc, and alpha-linolenic acid, which are all the nutrients that do wonders for a healthy and nourished scalp. Zinc deficiency can lead to hair shedding and scalp itchiness. Zinc plays a prominent role in hair tissue growth and repair. Snack on almonds, walnuts, cashews, peanuts, and pecans instead of unhealthy snacks.

3. Legumes
Legumes like kidney beans and lentils provide a lot of good stuff like protein, iron, zinc and biotin, which are all nutrients essential for a healthful scalp and a lustrous mane. Include legumes in your salads and gravies. You can add them to your porridge. Legumes are excellent for overall health improvement as well and a great protein powerhouse for vegetarians.

4. Fruits and vegetables
Adding more fruits and vegetables to your diet is a good move to improve nutrition and fiber content. A diet poor in fiber causes poor digestion, which leads to skin issues like dandruff. Try to consume as many servings of raw vegetables as salads and juices. Cooking vegetables generally leads to a loss of healthful nutrients. Include apples and bananas in your diet. Carrying bite-sized cut fruits and vegetables in your bag to munch on when you have hunger cravings can help you to substitute unhealthy snacks with healthier options.

5. Sweet potatoes
Sweet potatoes are high in beta-carotene, the carotenoid-rich in antioxidants and converted into vitamin A in the body. A deficiency in vitamin A can cause an unhealthy scalp, leading to dandruff and excessively dry hair that is brittle and breaks easily. Consuming sweet potatoes can improve scalp health and fight scalp infections. You can boil and mash them, fry them, or add them to stews and gravies. Besides vitamin A, this humble and cost-effective food is packed with iron, copper, vitamin C and vitamin B6 and B12.

6. Fermented foods
Fermented foods like kimchi, miso, and homemade yogurt are rich in probiotics. Probiotics help enhance immune functions, which could help the body fight fungal infections that cause dandruff. Studies have shown that the consumption of probiotics helps to reduce dandruff in many people. If you cannot consume probiotic foods, opt for oral probiotics supplements, which contain probiotic lactobacillus paracasei ST-11, that can be taken daily to prevent dandruff and scalp infections.