The nutrition of your scalp is connected to the sebaceous glands. These glands are found on the scalp as well as on the rest of the skin. They produce an oily secretion known as sebum.
Sebum naturally contains a variety of vitamins, beneficial nutrients, flavonoids, and lipids. Its function is to protect and lubricate both the scalp and the skin, keeping them moisturized and protected from bacteria and infections.
While sebum is very beneficial, if it's produced too little or too much, it can lead to scalp issues, including dandruff and hair fall. Too little sebum results in dryness, while too much can also cause scalp problems.
What Causes Low Sebum Production?
When your skin becomes excessively dry and dandruff-prone, it's often due to nutritional deficiencies particularly in fat-soluble vitamins like:
Vitamin A
Vitamin D
Vitamin E
Vitamin A regulates the sebaceous glands. A deficiency in Vitamin A disrupts this regulation, reducing sebum production and leading to dry scalp and hair fall.
Remedy:
Cod Liver Oil is a powerful supplement rich in both Vitamin A and Vitamin D. It helps balance these vitamins and reduce dryness and flakiness.
What Causes Excessive Oily Hair and Dandruff?
If you suffer from oily scalp with dandruff, the problem could be a zinc deficiency.
Zinc helps regulate the hormone androgen. When zinc is low, androgen levels rise, overstimulating sebaceous glands. This causes excessive oil production, which encourages the growth of a yeast called Malassezia, leading to fungal dandruff, hair fall, and scalp irritation.
Women with Polycystic Ovary Syndrome (PCOS) often have high insulin and androgen levels, and low zinc, which causes oily skin, acne, and hair/scalp issues.
Remedy for PCOS:
Intermittent Fasting and Keto Diet can help restore zinc levels and reduce symptoms like dandruff, hair fall, and acne.
Why Do Some People Still Have Zinc Deficiency?
Even those who eat greens can have zinc deficiency because:
Grains contain phytic acid, especially in the bran, which inhibits zinc absorption in the gut.
Refined sugars flush zinc out of the body.
Antibiotics, inflammatory diseases, stomach surgeries, diarrhea, and acid reflux can all impair zinc absorption.
For people with acid reflux and low zinc, apple cider vinegar can help improve absorption and support digestive health.
Diet to Improve Scalp Health, Prevent Dandruff & Hair Fall
1. B Vitamins-rich foods:
Whole grains, nuts, seeds, dairy, poultry.
Nuts are especially good: rich in Vitamin E, Zinc, and Protein.
2. Avocado:
High in Omega-3 fatty acids, supports scalp moisture.
3. Sweet Potato:
Rich in Vitamin A, prevents hair dryness and strengthens hair.
4. Cucumber:
Hydrating with a high water content; contains Vitamin A.
5. Fatty Fish:
Salmon, mackerel, black cod, tuna, rainbow trout all are high in Zinc and Omega-3, great for nourishing the scalp.
6. Shellfish:
Lobsters, crabs, oysters are among the richest sources of zinc.
7. Red Meat & Poultry:
Lamb, mutton, beef, chicken, and fish are all excellent sources of zinc.
8. Bananas:
Rich in magnesium and B vitamins, great for scalp and hair strength.
9. Chickpeas (white or black):
Contain B vitamins and zinc, help with dandruff, scalp irritation, and itching.
10. Ginger Tea:
Contains a compound called gingerol, which flushes infections and improves scalp health.
11. Allicin-containing vegetables:
Garlic and onions contain sulfur compounds with antibacterial, antiviral, and antifungal properties.
You can even mash garlic and banana together and apply it to your scalp daily to reduce dandruff.
Foods to Avoid
1. Sugar:
Washes out zinc from the body.
Feeds fungal growth like dandruff.
Inhibits absorption of B vitamins.
Weakens antioxidants that fight infections.
2. Animal dairy (from cow or goat):
Should be avoided by those with dandruff or hair fall.
Switch to plant-based milks like coconut, soy, or oat milk.
3. Caffeine and coffee:
Dehydrate the body and reduce necessary moisture for scalp health.
Now you’ve received a power-packed explanation of:
Which nutrient deficiencies are linked to dry or oily scalp, dandruff, and hair fall.
What foods and diets you should adopt to restore your scalp health naturally.