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.
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, therapeutic shampoos, nutritional supplements including probiotics, and dietary guidance to gain relief from dandruff symptoms. At DermaHarmony, we understand that each one of us responds a little differently to both the conditions associated with dandruff and to different treatments, and we can help you find a solution that works well for you. Learn more about our programs or call us toll-free at 1-800-827-3730. Our Support Desk is open 9:00 a.m.–6:00 p.m. ET, Monday-Friday.
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Principal Author: Deirdre Earls, MBA, RD, LD
Date of Publication: 05/03/2010
Updated: 06/07/2011