5 Foods To Include In Your Meals To Protect Your Hair
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Dandruff is a skin condition that plagues about 50% of the population. In severe cases, it can be a big nuisance as it causes hair loss, hair thinning, and sometimes even inhibits the growth of hair. To guard against these conditions, it is vital to ensure that one’s scalp is healthy and replenished, as dandruff directly attacks the scalp, making it itchy, dry, and flaky. While several anti-dandruff shampoos help treat this condition, there are also natural sources at one’s disposal to help combat dandruff, including food.

Nutritionist Fiona Laws has drawn a direct link between dandruff and diet, stating that to effectively protect oneself from this condition, it is crucial to increase one’s intake of good fats through foods like oily fish and chia seeds. Additionally, she recommends the daily intake of several vitamins, including Vitamin B, as it is known to limit the growth of dandruff, thus ensuring a healthy scalp and, in turn, protecting one’s hair. Grains, nuts, pulses, and eggs are all excellent sources of vitamin B.

Here is a list of 5 foods that you can easily incorporate into your daily diet to reduce dandruff and boost hair health.


As stated above, eggs are rich in vitamin B, which is important for the protection of hair. Additionally, eggs are rich in zinc and biotin, both of which shield the scalp from dandruff by regulating the extra sebum released by the scalp. Sebum is an oil that the scalp produces; excess or abnormally high sebum levels directly lead to the formation of conditions like dandruff. Therefore, zinc- and biotin-rich foods like eggs help protect the scalp and hair by limiting the production of extra sebum.


Nuts are loaded with essential nutrients and minerals, including zinc, as well as healthy fatty acids such as Omega-3 and Omega-6. Owing to their inherent nutritional content, these minerals and fats combine to help nourish the scalp and reduce the prevalence of dandruff. Nuts can be consumed in a number of ways, in dessert form as part of treats like cakes and brownies, or in even savoury form as gravies, in salads, and so on. However you choose to consume them, ensure to eat a few walnuts and almonds daily for luscious hair.

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Yoghurt is a rich source of biotin, a substance that is loaded with vitamin B7. According to nutritionist Fiona Laws, the deficiency of biotin and Vitamin B7 has been found to be a leading cause for the development of skin conditions such as lesions as well as dandruff and other scalp-related issues. Therefore, the intake of yoghurt will help nourish the scalp with biotin, thus reducing the occurrence of dandruff and ultimately boosting the overall growth and health of one’s hair.


Avocado is packed with nutrients, minerals, and protein, as well as healthy fats that imbue the superfood with anti-inflammatory properties. These essential components in avocado help fight dandruff and subsequently refresh the scalp to promote hair health and growth. For this reason, avocado oil is also recommended as a popular anti-dandruff remedy. Rich in Vitamin K, the benefits of avocado oil, in addition to dandruff reduction, include the prevention of conditions such as hair breakage and hair thinning.

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Olive Oil

Olive oil is rich in antioxidants that not only support the quick repair and recovery of muscles and bones but also aid in protecting and nourishing the scalp. Similar to avocado oil, olive oil is also considered an effective anti-dandruff remedy as it acts as a natural moisturiser and hydrates and replenishes the scalp. Additionally, olive oil is packed with antibacterial and anti-fungal properties that help promote general hair hygiene by killing germs and bacteria.