Diet for Healthy Hair, Skin, and Nails

“Your skin and body will be a reflection of what you’re putting in your body it sounds feasible—delicious, even. But is it possible to eat your way to better, healthier hair, skin, and nails? Here’s what research and three experts say.

Sweet potatoes: Sweet potatoes are rich in the carotenoid beta-carotene, which is a precursor for vitamin A.

“Vitamin A promotes keratin production and is essential for skin and nail health

Nuts and seeds: Some seeds, particularly sunflower seeds, are good sources of:

biotin
protein
vitamin E

Almonds and walnuts, also boast the antioxidant vitamin E, which helps combat oxidative damage.Vitamin E also boasts anti-inflammatory properties that may help absorb energy from UV light and protect against skin damage and visible aging signs, like fine lines and sun spots.

Avocados Avocados are rich in healthy fats and nutrients that promote skin and nail health, including:

vitamin C
vitamin A
vitamin E

One cup of massed Avocados contains 23 milligrams of vitamin C, 16.1 micrograms of vitamin A, and about 5 milligrams of vitamin E. Eating fruits and vegetables was linked to skin health and noted that vitamin C intake is usually associated with consuming produce. However, the review stopped short of definitively saying this nutrient could combat aging.

Eggs: Protein is an essential part of a hair-healthy diet. Our hair is made of a protein called keratin, so a diet insufficient in protein may make hair brittle.

Dark, leafy greens

Loading up on leafy greens provides the body with plenty of nutrients that can benefit the hair, skin, and nails.

Examples of dark, leafy greens include:

Spinach
Kale
Swiss chard
Bok choy
Collard greens

Water-rich foods

Drinking water isn’t the only way to up your intake. Tomaschko says some foods have high water content, including:

Cucumbers
Watermelon
Celery
Apples
Peaches
Tomatoes
Lettuce
Cantaloupe
Watercress
Strawberries

There is evidence to suggest some vitamins, minerals, and diet types can help enhance hair, skin, and nail health. These include omega-3 fatty acids, vitamins A, C, and E, and high-protein, low-glycemic diets.

Try foods like salmon, nuts, avocados, and fruits and vegetables.

It’s best to avoid ultra-processed, sweetened foods. You don’t have to nix them all together, but limiting intake can decrease inflammation and skin dehydration, bettering hair, skin, and nail health.

Always speak to a healthcare professional before supplementing. Most nutrients can be obtained through food alone, and long-term supplementation carries risks.