Diet has a direct impact on the quality and beauty of our skin, but also on that of our scalp. Discover these foods to favor and avoid to prevent the appearance of dandruff.
Too rapid cell renewal, the proliferation of a fungus called Malassezia, a scalp that is too dry or irritated… These are all factors that can cause the appearance of dandruff on the scalp. There seborrheic dermatitis, a skin inflammation, can also be the cause of the development of dandruff. We are talking here about greasy and yellowish dandruff, which is often a source of irritation and itching.
As with any dermatological problem, it is essential to consult a doctor or pharmacist who can recommend a care routine and treatment adapted to your needs. To act even more in depth, it is also interesting to work on your lifestyle, and in particular on its diet. Indeed, certain so-called “inflammatory” foods can aggravate skin conditions such as seborrheic dermatitis. Conversely, other foods can help you have a healthier scalp.
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Inflammatory foods that can cause dandruff
Studies* suggest that there is a link between the consumption of certain types of foods and the development of inflammatory markers. These include highly processed, fatty, very sweet or very salty foods and drinks:
- Sweet foods : Diets high in sugar can cause the overgrowth of yeast, particularly Malassezia, potentially worsening dandruff. Therefore, avoid consuming products high in sugar such as biscuits, cakes and industrial chocolates too often.
- The alcohol : Too much alcohol can dehydrate your skin, potentially worsening scalp dryness and dandruff.
- Ultra-processed foods : They often lack essential nutrients for a healthy scalp and can contain high levels of salt, contributing to dry skin.
- Certain dairy products : In some people, dairy products can trigger seborrheic dermatitis, a condition that can cause the appearance of oily dandruff.
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4 types of anti-inflammatory foods to prevent the appearance of dandruff
Conversely, certain food families, rich in antioxidants and omega-3 fatty acids, can help reduce inflammation if consumed regularly. We then speak of “anti-inflammatory” foods:
- Omega-3 fatty acids : these “healthy” fats, found in fish such as salmon and mackerel, flax seeds and walnuts, are known for their anti-inflammatory properties.
- Foods containing vitamins B6 and B12 : lean meat, eggs and certain grains can provide these essential vitamins for good scalp health.
- Zinc and selenium : Found in whole grains, certain types of seafood, and nuts, these minerals can help reduce flaking and inflammation. You can find these minerals in food, but also take courses of food supplements once or twice a year.
- Probiotics : Foods like yogurt, sauerkraut, and other fermented foods can improve gut health, thereby boosting the immune system and scalp health.
Head of beauty/fitness/nutrition sections
After working for the Marie Claire and Prisma Media groups, Inès arrived at aufeminin in April 2022. Responsible for the beauty, fitness and nutrition sections, she likes to decipher the latest…