The Ultimate Guide to Beauty-Boosting Foods for Skin, Hair, and Nails
Funmi Akinola (Msc, Anutr) Who doesn’t want radiant skin, shiny hair, and strong nails that don’t snap at the sight of any inconvenience? While it’s tempting to splash out on the latest 12-step skincare routine, hair treatments, and pricey nail serums, have you ever considered that you can eat your beauty routine? True beauty starts from within – quite literally. What you eat plays a significant role in the health and appearance of your skin, hair, and nails. This article will help you understand which foods and nutrients to include in your diet so you can give your shopping list a glow-up with the foods you need to promote healthy skin, hair and nails.
The appearance and health of our skin, hair, and nails are influenced by various factors, including genetics, hormones, certain medications, stress, medical conditions, and nutrient deficiencies. While it’s important to take a holistic approach by considering these aspects, making small, intentional changes to your diet can play a significant role in nourishing your body, helping you look and feel your best.
Skin Health: Nourishing Your Body’s Largest Organ
Your skin is your largest organ, serving as a protecting barrier between your internal and external world, and it’s constantly regenerating itself – the process of replacing damaged skin cells with new ones. The nutrients you consume or don’t consume can directly influence its hydration, elasticity, and overall glow. By choosing the right foods, you can help your skin stay healthy and resilient. Let’s explore the nutrients that play key roles in maintaining skin health:
Get the glow with vitamin C
Vitamin C is a powerful antioxidant that helps your body produce collagen – the protein responsible for keeping your skin firm and youthful. Collagen declines with age, leading to wrinkles and loss of elasticity, but a diet rich in vitamin C can help slow this process. Additionally, vitamin C protects your skin from oxidative stress caused by pollution, UV rays, and free radicals.
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Fill your shopping basket with vitamin C-rich foods like citrus fruits (oranges, lemons, and grapefruits), berries, kiwis, bell peppers, and broccoli. To incorporate them into your daily diet, enjoy fresh berries at breakfast, squeeze lemon into your cooking, and roast peppers and broccoli as a delicious side for dinner.
Moisturise with healthy fats
Omega-3 fatty acids are essential fats that your body cannot produce on its own. They help maintain the skin’s lipid barrier, which locks in moisture and keeps your skin plump and hydrated. Omega-3s also have anti-inflammatory properties, which can reduce redness and irritation, especially in conditions such as eczema or acne.
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Fill your shopping basket with fatty fish using the S.M.A.S.H. method—salmon, mackerel, anchovies, sardines, and herring—and aim to include these in your diet 2-3 times a week. For plant-based omega-3 sources, try chia seeds, flaxseeds, and walnuts daily. These are excellent sources of healthy fats and fiber that can be easily added to breakfast porridge, smoothies, or paired with Greek yogurt. Consider a supplement if you do not consume fish.
Soothe your skin with zinc
Zinc plays a vital role in regulating oil production, promoting wound healing, and reducing inflammation. This makes it especially beneficial for acne-prone skin. Adequate zinc levels can also support your skin’s ability to repair itself after sun damage or irritation.
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Fill your shopping basket with oysters - one of the richest sources of zinc - or other shellfish. If seafood isn’t your thing, try pumpkin seeds, sunflower seeds, cashews, and legumes like lentils and chickpeas, which are also excellent sources of zinc. Snack on a handful of cashews, sprinkle crunchy seeds on your soup, and incorporate more legume-based meals like chickpea curry or lentil dahl into your week.
Radiate with vitamin A
Vitamin A is a skin superhero, playing a vital role in keeping your complexion smooth, firm, and glowing. It helps speed up skin cell turnover, promoting regeneration and repair, while reducing dryness and irritation. Vitamin A also supports collagen production, helping to minimize fine lines and improve skin elasticity. This essential nutrient is a must-have for healthy, youthful-looking skin.
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Fill your shopping basket with vitamin A-rich foods like carrots, sweet potatoes, pumpkin, and dark leafy greens (spinach and kale) for plant-based sources of beta-carotene, which your body converts into vitamin A. For direct sources, choose egg yolks, liver, or fortified dairy products. To incorporate them into your meals, enjoy roasted sweet potato wedges, blend spinach into smoothies, or make a hearty pumpkin soup. These skin-nourishing foods will help you glow from the inside out.
Hydrate with water
Water isn’t a nutrient in the traditional sense, but it’s absolutely essential for healthy skin. Staying hydrated helps your skin maintain its elasticity and prevents dryness and flakiness, it also supports the circulation of nutrients. Dehydration can make fine lines and wrinkles more noticeable, so don’t underestimate the power of drinking enough water. If plain water feels boring, infuse it with cucumber, lemon, or mint for a refreshing twist.
The Gut-Skin Axis
The connection between gut health and skin health is an emerging area of research, known as the 'gut-skin axis.' This refers to the relationship between the gut microbiome and the skin’s appearance. Poor gut health can contribute to inflammation, impaired nutrient absorption, and skin issues such as acne or eczema. Including probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi, as well as prebiotic-rich foods such as onions, garlic, leeks, artichokes, asparagus, and oats, along with plenty of plant variety, can help support a healthy gut microbiome. In turn, this benefits your skin. Taking proactive steps to support your gut health and addressing any underlying issues is key for the health of your skin.
Hair Health: Nourishing Your Strands from Within
Your hair’s health and strength are a reflection of what you eat. Hair is primarily composed of keratin, a protein your body produces from the nutrients you consume. Ensuring your diet contains the right vitamins and minerals can support healthy hair growth, thickness, and shine.
Grow your hair with B vitamins
Biotin, also known as Vitamin B7, plays a key role in keratin production. Without enough biotin, your hair may become brittle, thin, or prone to breakage. A biotin-rich diet supports stronger, healthier strands.
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Fill your shopping basket with eggs (especially the yolks), which are an excellent source of biotin, along with almonds, peanuts, sunflower seeds, sweet potatoes, and spinach. Enjoy a spinach omelet, a comforting sweet potato soup, and snack on almonds and peanuts for a biotin boost.
Repair your hair with biotin
Hair is made up of keratin, a type of protein, which means that getting enough protein in your diet is crucial for hair growth and repair. Without it, hair can become weak and prone to damage.
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Fill your shopping basket with lean meats like chicken and turkey, fish and seafood, Greek yogurt, and eggs, as well as plant-based proteins like tofu, tempeh, beans, and lentils. Include a source of protein at each meal, such as Turkish eggs made with eggs and Greek yogurt for breakfast, a tuna sandwich on wholegrain bread for lunch, and a hearty chili made with mixed beans for dinner.
Treat your hair with iron
Iron is essential for carrying oxygen to your hair follicles. A lack of iron, often linked to anaemia, is a common cause of hair thinning or loss. Pairing iron-rich foods with vitamin C can boost absorption, especially if your iron sources are plant-based.
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Fill your shopping basket with red meat, liver, dark leafy greens like kale and spinach, edamame beans, chickpeas, and fortified cereals. Enjoy a hearty steak with steamed kale and homemade chips for dinner, and remember to pair plant-based sources of iron with a source of vitamin C to maximise absorption.
Get shiny hair with vitamin D
A deficiency in vitamin D has been linked to hair loss, as it plays a role in the creation of new hair follicles. While sunlight is the best source, you can also obtain vitamin D from your diet through fatty fish, egg yolks, and fortified foods such as milk and cereals. However, in the UK during the winter months, a supplement of at least 10mcg is recommended.
Nail Health: Strength from Within
Brittle or weak nails are often a sign of nutritional deficiencies. By ensuring your diet is rich in the right nutrients, you can support stronger, healthier nails that grow without splitting or breaking.
Nourish your nails with B vitamins
B-complex vitamins, particularly biotin (B7) and B12 (mainly found in animal products), are critical for reducing brittleness and promoting nail growth. These vitamins help to strengthen the keratin in your nails.
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Fill your shopping basket with eggs, fish, dairy products, whole grains like oats and quinoa, and leafy greens. If you follow a vegan or vegetarian diet, consider a B12 supplement. Switch up your grains by adding quinoa to your meals, and include a handful of leafy greens in one of your main dishes.
Grow your nails with magnesium
Magnesium is essential for protein synthesis, which aids in nail growth. A deficiency in magnesium can lead to ridges or slow-growing nails.
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Fill your shopping basket with 70% dark chocolate, almonds, cashews, bananas, and avocados for a magnesium boost. As if we needed another reason to enjoy chocolate, this excellent source of magnesium can also help improve the health of our nails.
Strengthen your nails with zinc
Zinc plays a role in the growth and repair of nail tissues. Without enough zinc, nails can become weak and prone to splitting.
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Best Sources: Shellfish, pumpkin seeds, chickpeas, and cashews.
Paint your nails with healthy fats
Omega-3 fatty acids, which are also beneficial for skin and hair, help to keep your nails hydrated and flexible. This reduces the likelihood of cracking.
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Best Sources: Fatty fish, flaxseeds, chia seeds, walnuts, and soybeans.
As you’ll notice, there is some overlap between the nutrients for hair, skin, and nails, and variety is key. By embracing a diet rich in wholefoods, you can enjoy a tasty and nourishing way to support your beauty routine.
Beyond Nutrition: Lifestyle Habits for Healthy Skin, Hair, and Nails
While nutrition is a critical factor, pairing it with healthy lifestyle habits can enhance your results. Here are some additional tips:
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Limit sugar and processed foods: Excess sugar can lead to collagen breakdown and inflammation, accelerating aging and affecting the health of your skin, hair, and nails.
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Stay active: Regular exercise improves blood circulation, delivering oxygen and nutrients to your skin, scalp, and nails.
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Protect your skin: Sunscreen is essential for preventing UV damage that can lead to premature ageing.
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Manage stress: Chronic stress can cause breakouts, hair shedding, and brittle nails. Incorporate stress-management techniques such as mindfulness, yoga, or journaling into your routine.
Achieving healthy skin, hair, and nails isn’t about overnight miracles but rather consistent, intentional choices. By eating a balanced diet rich in colourful fruits and vegetables, healthy fats, and quality proteins, you’ll see lasting changes that go beyond surface-level beauty. Staying hydrated and incorporating lifestyle habits like exercise and stress management further amplify these results.
Start small. Add one or two nutrient-rich foods to your meals this week and see how they make you feel. Over time, these small changes add up to significant improvements. Your beauty routine truly begins on your plate – what will you add to yours today?
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