5 Foods for Healthier Hair, Skin, and Nails

When we consider enhancing the well-being of our hair, skin, and nails, our initial inclination may be to head to the beauty counter. Various products promise to strengthen our nails, lengthen our hair, and maintain a refreshed appearance of our skin.

However, it might be beneficial to make a detour to the supermarket. The substances you consume may be just as crucial as the ones you apply externally. This is because the condition of your skin and body often reflects what you ingest.

Here are some recommendations from dieticians and dermatologists on what to include in your diet for healthier hair, skin, and nails:

Fatty Fish

Consuming seafood abundant in omega-3 fatty acids can have positive effects on hair and skin health. Omega-3 fatty acids are believed to reduce inflammation and redness in the body and skin. Fatty fish also provide protein, the potent antioxidant vitamin E, and biotin, a nutrient that supports the production of keratin. Salmon, herring, and mackerel are among the recommended fish to include in your diet.

Sweet Potatoes

Sweet potatoes are rich in beta-carotene, a carotenoid that serves as a precursor for vitamin A. Vitamin A promotes keratin production and is essential for healthy skin and nails. Some studies suggest that anthocyanins found in purple sweet potatoes possess antioxidant properties that can improve skin inflammation. Antioxidants also help protect against free radicals, which can contribute to premature aging.

Nuts and Seeds

Seeds such as sunflower seeds are excellent sources of biotin, protein, and vitamin E. Almonds and walnuts, on the other hand, also contain the antioxidant vitamin E, which helps combat oxidative damage. Vitamin E possesses anti-inflammatory properties that may aid in the absorption of energy from UV light, protecting the skin from damage and visible signs of aging like fine lines and sunspots.


Avocados are packed with healthy fats and nutrients that promote the health of the skin and nails. This green fruit also contains vitamins C, A, and E. Research suggests that consuming fruits and vegetables is associated with better skin health and vitamin C intake is typically linked to the consumption of produce. Studies have also indicated that vitamin C can aid in collagen production and reduce the appearance of wrinkles.

Leafy Greens

Incorporating plenty of leafy greens into your diet provides your body with a wealth of nutrients that can benefit your hair, skin, and nails. Examples of dark, leafy greens include spinach, kale, bok choy, and collard greens.

For additional tips, it is advisable to limit the consumption of ultra-processed and sweetened foods. While complete elimination is not necessary, reducing their intake can help decrease inflammation and prevent skin dehydration, ultimately improving the health of your hair, skin, and nails.

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