Those who have experienced dandruff will know how annoying it is. The scalp gets itchy and the flakes land on the shoulder, making it embarrassing for many. The ideal solution is using a good-quality anti-dandruff shampoo. But the food one eats can also play an important role in having a healthy head of hair. So, here are some foods to have and avoid for keeping dandruff at bay.

1. What to Eat
Here are a few food items to include in daily meals to reduce dandruff:

• Healthy Fats
  Omega-3 and -6 fatty acids promote skin and hair health. They also contain anti-inflammatory properties and may improve the appearance of the hair. Fatty fish like salmon and tuna, healthy oils like coconut, olive, and canola oils, and other foods like walnuts and avocados are great natural sources of healthy fats.
• B Vitamins
  The deficiency of biotin, which a type of B vitamin, has been associated with the development of dandruff. Consuming foods rich in B vitamins like biotin and folic acid can help reduce dandruff. Consume whole foods like fresh vegetables, pulses, lean meats like chicken and fish, and whole grains. Consuming as much as this on a daily basis can not only treat dandruff but significantly improve one’s health.
• Zinc
  Having foods containing an essential nutrient called zinc may help improve dandruff. Various soaps and shampoos contain zinc and zinc supplements help decrease flare-ups. Foods such as peanuts, pumpkin, crab, and peanuts are good sources of zinc and may help fight dandruff.
• Probiotics
  Good bacteria can not only help improve gut health but also reduce dandruff. Moreover, an imbalance between good and bad gut bacteria can contribute to dandruff. Probiotics also help improve the skin barrier and prevent dry and sensitive skin. Supplements and gut-healthy foods like yogurt, kefir, and miso are great to maintain gut bacteria balance.
• Water
  The scalp needs to stay hydrated like the rest of the body. Without it, the scalp will begin to dry out and allow irritatants to penetrate, thus aggravating dandruff. Along with using a hydrating shampoo to wash one’s hair, drinking at least 8 glasses of water daily is important to tackle the problem.

2. What to Avoid
Here are a couple of foods one should avoid to improve hair health and reduce dandruff.

• Sugar
  Having foods with an excessive amount of sugar can exacerbate inflammation. Such an issue is associated with the yeast that promotes dandruff and may lead to more visible flakes. Cutting down one’s sugar intake can reduce dandruff and significantly improve one’s health.
• Alcohol
  Alcohol consumption can deplete important B vitamins and zinc in the body. Such beverages dry out the skin and make the hair look dull and starved of nourishment. Cutting down alcohol can not only get rid of the flakes on one’s scalp but also improve general health.