Diet For Dandruff Free Hair

Is there a diet that helps you get rid of dandruff? Well, let’s explore this question together!

Having a well-balanced diet plays an important role in maintaining dandruff free hair. When I first discovered that I had dandruff, I made the mistake of focusing only on which shampoo was the best for getting rid of dandruff. Of course, that initially helped, but I discovered that food also plays a vital part in managing dandruff more effectively.

There are a few types of foods that I found work well for me and for that reason I decided to create an article that features a diet for dandruff free hair. Fundamental minerals like zinc and biotin surely help to improve your scalp health and promote dandruff free hair [1].

I also found that egg whites and peanuts, for example, also contain a rich amount of biotin and vitamin B that both help with dandruff. I have routinely incorporated them into my daily diet plan. Foods that are rich in zinc are good for dandruff. They are vital in ensuring that your neurological and immune systems behave optimally.

Oysters, spinach, germ wheat oil, red meat, poultry and certain grains also contain zinc, which helps your body to control fungal development on your scalp.

A list of healthy foods for dandruff

Make sure that you are not consuming too much zinc, beyond the daily recommended levels. Zinc toxicity can lead to vomiting, pain, and cramps. It’s best to consult your physician or doctor when you are making bigger changes to your dietary intake.

I’ve always felt the urge to try out everything I could in order to prevent dandruff. The biggest issue I had was always managing my time.

It can be tedious to follow rigorous diet plans and shampoo regiments, that I found it to be a little overwhelming at times. So instead of sticking to strict diet plans, I instead focused more on some foods that I tried to incorporate into my existing routine.  This was much easier to do and I recommend that you try it out as well.

Below are some of the foods that are essential for dandruff free hair.


Bananas are known for containing vitamins B6 (18% of RDA), A (1% of RDA), and C (14% of RDA). Additionally, they also contain vital minerals such as zinc, potassium, and iron. These vitamins and minerals are good for your scalp health and work well in controlling dandruff.

Bananas are also good for dandruff because they are loaded with amino acids, as well as potassium. Potassium works great against dry scalp and promotes dandruff free hair.

Let me explain why.

When potassium levels are too low, cells in our body lose water. When our body loses water, we become dehydrated and our body can no longer function optimally. Potassium is therefore also vital for the electrolyte balance in our bodies and helps to clear off the dead skin cells.

Anti-dandruff relevant nutritional facts of bananas:

  • Vitamin A (1% of RDA)
  • Vitamin C (14% of RDA)
  • Vitamin B6 (18% of RDA)
  • Vitamin K (1% of RDA)
  • Zinc (1% of RDA)
Bananas on a wooden table


The saying goes “an apple a day keeps the doctor away”. This statement holds a lot of truth!

Apples contain a good amount of Vitamin A (1% of RDA), C (7% of RDA), and B6 (7% of RDA), which are essential for maintaining good skin. They are also high in dietary fiber. Apples are extremely rich in important antioxidants, which work against preventing heart disease, diabetes, and hypertension. In that sense, apples also show various other health benefits.

You can simply snack on an apple every now and then and as soon as you know it, it has become part of your routine diet!

Anti-dandruff relevant nutritional facts of apples:

  • Vitamin A (1% of RDA)
  • Vitamin C (7% of RDA)
  • Vitamin B6 (7% of RDA)
  • Vitamin K (3% of RDA)
  • Potassium (2% of RDA)
Apples in a basket

Wheat Germ

Wheat germ is another great food that is beneficial for treating dandruff. Don’t get confused by the word germ. Wheat germs are the extracted embryos of wheat plants.

They are very nutritious and contain Vitamin B6 (65% of RDA). You can also find wheat germ oil, which is extracted from wheat germ grains. The oil can be added to food or you can consume wheat germ on its own.

It contains zinc (82% of RDA), proteins, antioxidants, fatty acids, and vitamins. Wheat germ can be easily mixed into milkshakes, bits of bread, muesli or cereals. In fact, wheat germ can even be eaten on its own and it tastes great.

Consuming wheat germ on a regular basis can cause a hydrating and rejuvenating effect on your scalp and hair.

Anti-dandruff relevant nutritional facts of wheat germ:

  • Vitamin B6 (65% of RDA)
  • Vitamin B2 (29% of RDA)
  • Zinc (82% of RDA)
Wheat germ in a spoon

Sunflower Seeds

Sunflower seeds are also great to consume when dealing with dandruff. They contain a great amount of zinc (33% of RDA), which helps to regulate oil production on your scalp.

Sunflower seeds contain Vitamin B6 (67% of RDA) as well. Vitamin B6 works great in combination with zinc. Zinc requires Vitamin B6 to be properly absorbed in the intestines. They are also known as a healthy source of essential fatty acids (mainly omega-6) and are good for your skin complexion.

Anti-dandruff relevant nutritional facts of sunflower seeds:

  • Vitamin B6 (67% of RDA)
  • Vitamin C (2% of RDA)
  • Zinc (33% of RDA)
Sunflower seeds in a bowl


Garlic is a plant that is in the onion genus (Allium). Its traditional medicinal application has been around since the ancient Egyptians and is even used nowadays [2]. Garlic contains a great amount of Vitamin B6 (63% of RDA), C (52% of RDA), and Selenium, which are both great for dandruff.

The great thing about garlic is that it is so versatile. You can cook it into your food, or use it as an additive when you eat. You can even crush raw garlic and use it directly on your scalp as a home treatment. Garlic has anti-fungal properties, which means directly applying to your scalp will do good against dandruff.

Anti-dandruff relevant nutritional facts of garlic:

  • Vitamin B2 (6% of RDA)
  • Vitamin B6 (62% of RDA)
  • Vitamin C (52% of RDA)
  • Vitamin K (2% of RDA)


Ginger has been used for centuries among ancient cultures for their medicinal properties. There are numerous advantages of including ginger in your diet.

Garlic is said to have 40 antioxidants, that help to prevent free radical damage. Consuming ginger also enables better digestion and can easily be mixed into your food. Additionally, ginger is also known for its anti-fungal and anti-bacterial properties.

You can also use ginger as a topical home remedy. Simply squeeze ginger into a small bowl or spoon with a press. Now apply the ginger to your scalp and slowly massage it in. Let it rest on your scalp for a few minutes, before washing it off.

Anti-dandruff relevant nutritional facts of ginger:

  • Vitamin B2 (2% of RDA)
  • Vitamin B6 (8% of RDA)
  • Vitamin C (8% of RDA)
  • Vitamin E (1% of RDA)
  • Zinc (2% of RDA)
Chopped ginger on a table


Aside from making some delicious dishes and plates of mixed greens with chickpeas (also known as Garbanzo beans), they also help in promoting dandruff free hair.

Chickpeas are loaded with plenty of vitamins and minerals. As you can see in nutritional fact list below, they contain high amounts of Vitamin B2 (12% of RDA), Vitamin B6 (27% of RDA) and zinc (18% of RDA). These vitamins and minerals work well for dandruff.

If you aren’t the biggest fan of its taste you can also mash them up and apply them directly to your scalp. You may want to dilute it with water, due to its thick consistency.

Anti-dandruff relevant nutritional facts of chickpeas:

  • Vitamin A (1% of RDA)
  • Vitamin B2 (12% of RDA)
  • Vitamin B6 (27% of RDA)
  • Vitamin C (7% of RDA)
  • Vitamin E (3% of RDA)
  • Vitamin K (11% of RDA)
  • Zinc (18% of RDA)
Chickpeas in a bowl


Pistachios are a great snack and are easy to purchase in almost any grocery store or supermarket. They work well against dandruff, as they contain very high amounts of Vitamin B6 (85% of RDA) and zinc (15% of RDA).

An article by Dr. Mercola, suggests that vitamin B6 and zinc deficiencies are linked to dry skin and dandruff. This means that you should ensure to include a good amount of Vitamin B6 and zinc in your daily diet.

As pistachios contain a high amount of both, they are excellent.

Anti-dandruff relevant nutritional facts of pistachios:

  • Vitamin A (10% of RDA)
  • Vitamin B2 (9% of RDA)
  • Vitamin B6 (85% of RDA)
  • Zinc (15% of RDA)
Pistachios on a table


As you can see there are many types of food that contribute to dandruff free hair. Make sure that you have a well-balanced diet and that you are within the RDA (recommended daily allowance).

All RDA values have been taken from NutritionValue. The RDA percentages are calculated on 100g of each food and are based on a 2,000 calorie diet.

Before making any major adjustments to you diet-routine, always make sure to check with your physician or doctor. What are your favorite foods for maintaining dandruff free hair? Share them in the comments below!

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