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Top Foods for Healthy Skin, Hair, and Nails: What to Add to Your Diet

Updated: May 12, 2023

These six foods for healthy skin, hair, and nails are accessible and easy to add to your diet. Read on to learn which foods contain the highest levels of key nutrients and important vitamins that our skin, hair, and nails crave.

Image of 3 women smiling with radiant skin.

We all know nutrition, our health, and appearance are directly connected. Eating specific items that your body does not agree with can lead to breakouts or other changes in appearance. By incorporating particular foods for healthy skin, hair, and nails, you're setting yourself up to feel good and look good.

Below are foods that you can easily incorporate into your diet that can lead to a healthier appearance of your skin, hair, and nails.

Best Foods for Healthy Skin, Hair, and Nails

Brittle nails, dry hair, and acne-prone skin can be connected to a diet that lacks specific vitamins or does not receive the recommended amount of vitamins. While you can supplement with vitamins in a pill form, there’s a more natural way to help boost your nutrients – through food. According to the Mayo Clinic, the key to having healthy hair, skin, and nails is to maintain a balanced diet. |*|

While incorporating the below foods, it's necessary to avoid processed foods as they can have the opposite effect. For example, sugary cereals, white bread, and cookies can cause inflammation, leading to skin issues like acne. |*|

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Foods for Healthy Skin:

1. Salmon & Fatty Fish

Salmon and other fatty fish offer a great source of omega-3 essential fatty acids. According to this study, there is a correlation between consuming omega-3s and reducing inflammation in the skin. This study particularly focused on the effect of omega-3s on skin health benefits relating to acne, psoriasis, and atopic dermatitis. |*|

Omega-3s can also aid in producing more hydrated and glowing skin. This study notes that fish oil supplements given to rats provided more moisturized skin and helped lessen skin itching. |*| As a result, oily fish can help improve the appearance of skin texture.

2. Avocado

According to WebMD, healthy fats in a diet are key to supple, hydrated skin. |*| Avocados are an excellent source of healthy fats, making them one of the top foods for healthy skin. Vitamin A and Vitamin C are essential nutrients for healthy skin, and avocados contain both vitamins.

These vitamins are antioxidants that can potentially protect your skin from the sun while simultaneously possibly lowering the risk of skin cancer. |*|

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Top Foods for Healthy Hair:

1. Milk/Almond Milk

Both milk and almond milk have a large amount of biotin. Biotin is one of the B vitamins that can produce thinning hair if one is consuming an insufficient amount. Thus, consuming enough biotin can potentially help promote hair growth and health. |*|

2. Berries

Berries contain many vitamins that can help produce healthy hair and even keep hair healthy. For example, these hair-healthy nutrients contain vitamin C, which helps the body absorb iron. Without sufficient vitamin C, there can also be a deficiency in iron, which is connected to hair loss. |*|

Vitamin C is known for its antioxidant properties. According to this study, there's a connection between antioxidants and a reduction in hair loss. |*|

Other Foods High In Vitamin C [*]

Citrus fruits
Bell Peppers
Cruciferous Vegetables (broccoli, Brussel sprouts, cabbage, and cauliflower)

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Top Foods for Healthy, Strong Nails:

1. Dark Leafy Greens

Dark green leafy vegetables like kale and spinach contain certain vitamins like B12, vitamin E, and iron, which are necessary foods for healthy nails. Insufficient B12 consumption can change the appearance of your nails, often causing hyperpigmentation or discoloration. |*|

2. Nuts (Almonds, Cashews, Peanuts)

Adding nuts like almonds, cashews, and peanuts is a great way to boost magnesium intake. Magnesium aids the body in various processes, like protein synthesis, which helps plays a role in strengthening nails and promoting nail growth. |*|

One potential sign of a magnesium deficiency includes ridges on your nails. |*| To avoid this symptom, try adding more magnesium-rich nuts into your diet.

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Final Thoughts on Foods for Healthy Skin, Hair, Nails, and Overall Health

The above foods for healthy hair, skin, and nails are not the only options that you can add to your diet. Generally, adding healthy fats, dairy, and nutrient-rich produce will aid in producing the best results. Avoid consuming high GI foods/processed foods to help you maintain healthier hair, skin, and nails.

Adding the listed foods to your diet can potentially help boost your hair, skin, and nail health. As always, it’s best to check with a doctor before making any changes to your diet.

Keep track of any symptoms you experience from potential vitamin deficiency by using this Chronic Symptom Tracker. Being better informed allows you to make better choices regarding your health.

Medical Disclaimer: The information on this site, including text, graphics, images, and other material, is provided solely for informational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your specific condition.

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