This common scalp condition occurs when dead skin is shed, producing white flakes. Stress, illness, hormonal imbalance, and an overconsumption of sugar and refined carbohydrates can all be triggers. Eating raw foods and fermented products helps to cleanse blood, and foods high in vitamin B, selenium, and essential fats can help to combat dandruff. Zinc-rich foods are also vital as zinc promotes the healthy functioning of hair follicles.

Soy beans

soya bean for thick hair
These are a top source of biotin, an essential nutrient necessary for cell growth and the metabolism of fats and amino acids, which promotes a healthy scalp to help remedy dandruff. Biotin also enhances the immune system response and the functioning of the nervous system.
Key nutrients: Biotin, iron, omega-3, vitamins B2 and K, magnesium, potassium.
How to eat: Add 60g (2oz) cooked soy beans to a salad or meals twice a week.

Bell peppers


These supply vitamin B6 (pyridoxine), thought to help reduce dandruff. An inefficient metabolism of carbohydrates and fatty acids could be one of the underlying causes of dandruff, and B-complex vitamins help to support metabolic processes in the body.
Key nutrients: Vitamins A, B6, and C, copper.
How to eat: Snack on a handful of raw pepper sticks daily or add to salads.

Brazil nuts


These contain selenium, an important antioxidant that helps to condition the scalp.
Key nutrients: Selenium, copper, magnesium, manganese, potassium, calcium, iron, phosphorus, zinc.
How to eat: Snack on a handful of Brazil nuts daily.

Tempeh


This soy product contains vitamin B2, which promotes the growth of new cells and is needed for healthy skin and hair.
Key nutrients: Phosphorus, vitamin B2, magnesium.
How to eat: A serving of 150g (51⁄2oz) can be eaten daily or aim for at least 1 portion a week.

Kidney beans


These succulent beans are a fantastic source of zinc, involved in tissue growth and repair, and in helping the oil glands around the hair work properly.
Key nutrients: Manganese, phosphorus, protein, zinc, vitamin B1, iron, potassium, magnesium.
How to eat: Add a handful of cooked kidney beans to a salad or use as a protein base for a meal.

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