Healthy Diet Tips and Sample Menu for Dandruff

Tips from the Skin Dietitian
by Deirdre Earls, MBA, RD, LD

When using diet to support the reversal of chronic skin conditions, most of the dietary recommendations are universal regardless of specific diagnosis. Potential removal of gluten and/or casein along with an anti-inflammatory plant-based, whole foods diet, and a mountain of persistence are starting points for recovery. With severe dandruff, additional emphasis on specific micronutrients and probiotic supplements may be beneficial.

Specific micronutrients with potential healing benefits for severe dandruff include zinc, sulfur, biotin, and selenium. Zinc has long been used by surgeons to support wound healing. Sulfur helps the body to detoxify. Biotin supports healthy skin through proper fat production. Selenium protects cells from free radical damage and is a powerful antioxidant. Probiotic foods, like miso and yogurt, and probiotic supplements help the scalp and body manage yeast and yeast overgrowth.

Specific micronutrients with potential healing benefits for severe dandruff include zinc, sulfur, biotin, and selenium. Zinc has long been used by surgeons to support wound healing. Sulfur helps the body to detoxify. Biotin supports healthy skin through proper fat production. Selenium protects cells from free radical damage and is a powerful antioxidant. Probiotic foods, like miso and yogurt, and probiotic supplements help the scalp and body manage yeast and yeast overgrowth.

Wild salmon, sardines, sea vegetables, button and shiitake mushrooms, sunflower seeds, peas, and spinach are excellent sources of zinc. Build these easily into your diet by topping a spinach salad with canned wild salmon or snacking on a can of sardines with quality grainy mustard. Top a brown rice cake with delicious sunflower seed butter or enjoy a cup of green pea soup.

Cruciferous vegetables are a terrific and readily available source of dietary sulfur in addition to other anti-inflammatory nutrients. For the spinach salad with canned wild salmon, toss in a variety of spring greens including arugula, watercress, kale, and bok choy. Instead of mashed potatoes, puree roasted turnips and cauliflower together with olive oil, garlic, and sea salt for a low glycemic, delicious, and sulfur-rich potato substitute. Onions and garlic are also good sources of sulfur.

Perhaps swiss chard is the best source of biotin. If it's not included in the spring mix greens you're already using for a quick salad, just toss some in. Onions and cruciferous vegetables like cabbage and cauliflower come in handy again for biotin. Almonds added to trail mix and hard-boiled eggs are easy snacks that boost biotin.

The easiest way to build in dietary selenium is with brazil nuts, the most highly concentrated source of selenium. Throw in two per day to smoothies, trail mix, or coconut yogurt. Wild salmon, sardines, and sunflower and mustard seeds are handy again as sources of selenium.

A Sample Daily Menu for Dandruff Sufferers:

• Breakfast: Coconut yogurt blended with sunflower seeds or brazil nuts.
• Morning Snack: Brown rice cake with Tamari and seaweed plus almond butter and berry spread.
• Lunch: Spinach salad with canned wild salmon and chopped walnuts, fresh squeezed lemon juice and olive oil dressing.
• Afternoon Snack: Broccoli with garlic hummus or a smoothie including brazil nuts or one hard-boiled egg.
• Dinner: Green pea soup and roasted carrots.

Finding Your Severe Dandruff Solution

No matter how mild or severe your dandruff, there are steps you can take to optimize the health of your scalp and skin and to minimize your symptoms. These suggestions can all be used in conjunction with other topical treatments, soaps, nutritional supplements including probiotics, and dietary guidance to gain relief from dandruff symptoms.