1. Vitamin B
A sufficient intake of the Vitamin B, specifically Vitamin B2 (Riboflavin) and Vitamin B6 (Pyridoxine), can help to combat greasy hair by regulating sebum production. Vitamin B6 can assist in controlling sugar cravings. It can be found in a variety of foods including beans, meat, poultry, fish, and some fruits and vegetables.
2. Low Glycaemic, Low Sugar Diet
Carbohydrates that have a high Glycaemic Index (GI) rating gets quickly broken down by the body, causing a rapid, large rise in blood glucose levels. This in turn triggers the pancreas to release large amounts of insulin.
In contrast, low-GI carbs take much longer to digest. Hence, they cause only a small, slow rise in the blood glucose and insulin levels.
Insulin is necessary for our body to be able to use glucose for energy, but excess insulin in the bloodstream can lead to a sharp increase in circulating androgen, which in turn can increase sebum on the skin surface. Most non-starchy vegetables, legumes and fruit have a low GI rating.
3. Keep the Good Fats
A high intake of dietary fat increases oil on the skin which can lead to greasy hair. However, it is crucial not to completely eliminate all fats from diet.
Essential Fatty Acids (EFAs) — found in large quantities in foods such as nuts, seeds, fatty fish and unrefined whole grains — are necessary for the proper functioning of the body. A deficiency in EFAs can also have negative impacts on scalp and hair health.
Trans fat, on the other hand, should be completely eliminated from diet. They exert no health benefits but contribute to greasy hair. They are most often found in vegetable shortenings, fried foods, hard margarine, cookies, crackers, chips and baked goods.
Zinc supplementation has been shown to be effective at controlling sebum production.
Zinc, which requires Vitamin B6 for proper absorption in the intestines, is found in a variety of foods. The best dietary sources includes oysters, red meat, poultry and oats.
Zinc from sources such as nuts, legumes and grains is of a different type and is not readily used by the body.
5. Limit Dairy Products
A high consumption of dairy products can cause greasy hair in some individuals. The impact of dairy on hair and scalp is believed to result from the hormones contained within milk.
In order to produce maximum milk yields, cows are artificially re-inseminated almost instantly after giving birth. Although the calf is soon taken away, the cow still continues to produce milk, while being pregnant with a new calf. As a result, the cow is simultaneously producing hormones that are meant to help her calf grow and hormones that are required to aid its pregnancy.
These hormones contained in the milk of a pregnant cow may turn into androgens, which can contribute to increased oil in the hair.
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