Anti-Inflammatory Foods for the Best Scalp Health

Are you dealing with hair loss, thinning, and other hair-related issues? You're not alone. The solution is to target the problem at its roots, literally.
Hair strands are simply dead tissue, and the only part of our hair that's alive is the root. So, maintaining your hair health and scalp health go hand in hand.

One of the most common issues that lead to hair loss is scalp inflammation which reduces hair growth and increases hair loss.

Dietary Solutions for Scalp Health Problems

But did you know you can combat this common issue with changes in your diet? Read on to learn about anti-inflammatory foods for scalp health.

Understanding Scalp Inflammation

We need to know why it happens before we learn how to reduce scalp inflammation naturally.

Common Causes of Scalp Inflammation Issues

Scalp inflammation is not exactly a rare condition and can happen to anyone. For example, it can occur as a symptom of microbial infections. Dermatitis and folliculitis are synonymous with inflammatory responses in the scalp.

It's also possible that your scalp is inflamed because of an allergic reaction. Take a look at your haircare products, as you may be allergic to one of the ingredients. There may also be a mold infestation present in your home, causing this allergic reaction.

Hormonal and Autoimmune Scalp Health Factors

Other causes of scalp inflammation include autoimmune conditions and hormonal imbalances. For example, psoriasis and eczema can attack the scalp. Meanwhile, conditions like androgenetic alopecia are a result of hormonal fluctuations that trigger inflammation. For more information regarding triggers of scalp inflammation, please see this blog about scalp inflammation affects.

Anti-Inflammatory Foods for Scalp Health

1. Protein Sources for Optimal Scalp Health

Protein intake is crucial for scalp health, providing essential amino acids for hair structure and growth.

Lean Proteins and Fish for Scalp Health

Lean poultry is one of the best protein sources since chicken and turkey are low in saturated fats. You could also consider fatty fish like salmon and mackerel for omega-3 fatty acids. Lean-cut meats like beef or pork aren't just a great source of protein but are packed with zinc and iron, too.

Plant-Based Protein Options for Scalp Health

If you are vegan, you can get your share of protein from lentils, chickpeas, and black beans, which are rich in iron and essential amino acids. Add almonds, walnuts, flaxseeds, and chia seeds to your diet, too, since they're packed with omega-3s.

Soy-based products like tofu and tempeh also have potential anti-inflammatory effects.

2. Vegetable Choices for Anti-Inflammatory Scalp Health

Any diet is incomplete without the right leafy greens. That includes spinach, kale, and Swiss chard. Their abundance of vitamin C promotes sebum production, a natural scalp conditioner.

Leafy Greens and Their Scalp Health Benefits

These greens also contain folate, contributing to cell division and promoting a healthy scalp environment. But wait, there's more. Leafy vegetables are also antioxidant-rich, helping you combat oxidative stress.

Cruciferous Vegetables for Scalp Health Enhancement

You must also eat cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower. Besides being antioxidant-rich, these greens contain vitamin C, which aids collagen production for healthy hair follicles. Their sulfur compounds assist your body's natural detox to reduce inflammation.

Herbs and Essential Oils for Scalp Health

You can also treat this condition with herbs and their essential oils. Rosemary, Indian gooseberry, sage, and peppermint are all great herbs for scalp inflammation.

3. Nuts and Seeds for Anti-Inflammatory Scalp Health

Nuts and seeds are also must-haves in an anti-inflammatory diet for scalp health.

Almonds are rich in vitamin E, acting as an antioxidant to protect scalp cells from oxidative damage. Meanwhile, walnuts contain omega-3 fatty acids that reduce inflammation. Flaxseeds and chia seeds are also packed with omega-3s and protein.

4. Omega-3 Fatty Acids for Optimal Scalp Health

Omega-3s are absolutely crucial for scalp health, which is why any foods with these fatty acids are good for your hair. Found in fatty fish like salmon and flaxseed, omega-3s reduce inflammation and promote scalp circulation. They also maintain a balanced scalp microbiome.

Additional Omega-3 Sources for Scalp Health

You can also get omega-3s from basil seeds, eggs, Brussels sprouts, soybeans, oysters, caviar, pilchards, and leafy greens.

If you don't prefer the texture of flaxseed and basil seeds in your food, use flaxseed oil and cod liver oil, as both can be used to make the best anti-inflammatory foods for scalp health.

5. Antioxidant-Rich Fruits for Scalp Health Support

Your diet needs fruits that are rich in antioxidants. That includes all kinds of berries, which contain vitamin C to protect scalp cells from oxidative stress. Citrus fruits like oranges and grapefruits also provide vitamin C and promote collagen production.

Lastly, apples contain quercetin, an antioxidant that may reduce inflammation in the scalp.

How Anti-Inflammatory Foods for Scalp Health Work

Now that we know how to reduce scalp inflammation naturally, it's time to move on to some more questions. How do these foods help with scalp inflammation? And what else can they do for our scalp health?

• Reducing Oxidative Stress: Many of the above-mentioned foods combat scalp inflammation by reducing oxidative stress. Their antioxidant properties neutralize the free radicals damaging your scalp cells. This is particularly true for berries (vitamin C), almonds and walnuts (vitamin E), and flaxseeds (omega-3s).

• Controlling Immune Response: Other than that, these foods control the immune response to prevent chronic inflammation. Cruciferous vegetables like broccoli contain sulforaphane which can regulate immune reactions. That's also true for apples, which contain quercetin with immune-modulating properties .

• Maintaining a Healthy Scalp Microbiome: Lastly, anti-inflammatory foods support a balanced scalp microbiome. Probiotics in foods like yogurt and kimchi lead to beneficial micro-growth, preventing harmful bacteria. Meanwhile, omega-3s and essential nutrients contribute to better scalp balance.

Lifestyle Factors Supporting Scalp Health Beyond Diet

An Anti-Inflammatory Diet Plan to Improve Scalp Health

• Breakfast: Greek yogurt parfait, avocado toast, or oatmeal with nuts.
• Lunch: Salmon salad, quinoa and chickpea bowl, or miso soup.
• Dinner: Grilled chicken with broccoli, baked salmon with asparagus, or stir-fried tofu and vegetables.
• Snacks: Mixed nuts, berries, dark chocolate, or raw veggies with hummus.

Recommended Anti-Inflammatory Diet Resources for Scalp Health

Our team has been following The Galveston Diet by Dr. Mary Claire Haver. She is a board certified OBGYN specializing in menopause and peri-menopause. We have found her research to be very valuable in understanding anti-inflammatory foods and how it relates to overall health - not just for women.

We recommend her book as its easy-to-follow recipes are delicious and healthy. Remember, when we care for our systemic health, our scalp and hair health will benefit.

Hydration and Additional Scalp Health Support

Key Takeaways for Optimal Scalp Health Through Diet

Scalp inflammation is a pretty common problem, but it's just as easy to reduce. With the right anti-inflammatory diet, you can reduce inflammation in your entire body, benefiting your overall health.

Combining Diet with Topical Scalp Health Treatments

To target inflammation in the scalp directly, consider adding one of our topical scalp treatments to your holistic routine. The natural plant-based extracts reduce inflammation, stimulate the follicles, lessen hair fall, encourage hair growth and enable your scalp to become a welcome environment for consistent hair growth. It's all backed by science, so why wait?