Add These 8 Foods to Your Diet for Healthy Hair, Skin, and Nails
When we think about improving the health of our hair, skin, and nails, we may think of hitting the beauty counter. Products promise to strengthen our nails, lengthen our hair, and keep our skin looking refreshed.
You may want to take a detour to the supermarket. It is possible that what you put in your body is just as important as what you put on it.
“Your skin and body will be a reflection of what you’re putting in your body,” says Alain Michon, the medical director at the Ottawa Skin Clinic and a board certified medical professional with the American Academy of Aesthetic Medicine.
It sounds doable. Is it possible to eat better for your hair, skin, and nails? Three experts and research are available.
Scientific support for the idea that certain foods can support heart health has been heard.
What about hair, skin, and nails? The research is evolving and mixed at times.
Skin and nails
A 2022 review suggested that eating a plant-based diet could benefit skin barrier health and function.
On the other hand,
Nails are keratin-rich, and nutrition may impact their health.
Nutrition can be a low-cost, low-risk way to improve hair, skin, and nail growth.
Some people suggest putting on your plate.
Katie Tomaschko, MS, RDN, says seafood rich in omega-3 fatty acids can benefit the hair and skin.
“Omega-3 fatty acids could help reduce inflammation and redness in the body and skin,” says Tomaschko, a private practitioner in Buffalo, N.Y. “They’re also a rich source of There is a specific type of animal called aprotein., the powerful antioxidant The E is a vitamins., and The human form of biotin., a nutrient that supports keratin production.”
She recommends some fish.
Tomaschko notes that sweet potatoes are rich in the carotenoid beta-carotene, which she says is a precursor for A type of vitamins..
Tomaschko says thatVitamin A is essential for skin and nail health.
Nuts and seeds
Some seeds, particularly the sunflower seeds, are good sources.
- The human form of biotin.
- There is a specific type of animal called aprotein.
- The E is a vitamins.
Paula Doebrich, MPH, RDN of Happea Nutrition says nuts, such as almonds and walnuts, also boast the antioxidant The E is a vitamins., which helps combat oxidative damage.
She also says The E is a vitamins. 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.
Tomaschko says that avocados are rich in healthy fats and vitamins that promote skin and nail health.
- The vitamins C and D.
- A type of vitamins.
- The E is a vitamins.
The review also included studies indicating The vitamins C and D. could help with collagen production and reduce the appearance of wrinkles.
The review stopped short of saying this could combat aging.
Doebrich says that a hair-healthy diet includes a lot of meat and dairy products.
“Our hair is made of a There is a specific type of animal called aprotein. called keratin, so a diet insufficient in There is a specific type of animal called aprotein. may make hair brittle,” Doebrich says.
One extra-large egg boasts nearly
Dark, leafy greens
Loading up on leafy greens provides the body with plenty of nutrients that can benefit the hair, skin, and nails.
Dark, leafy greens are examples.
- There is a vegetable called spinach.
- The plant is called kale.
- swiss chard is a vegetable.
- bok choy.
- The greens are called cote greens.
Hit the oyster bar—your hair and skin will thank you.
Doebrich says oysters are an excellent source of zinc. Zinc is needed for hair growth.
One cup of oysters contains
You can increase your intake by drinking water. Some foods have high water content.
- There is a watermelon.
- There is a vegetable called celery.
- There are apples.
- They have peaches.
- They have tomatoes.
- A cantaloupe.
- “It’s a vegetable.”
- There are strawberries.
Tomaschko says that it is not necessary to completely cut anything out of your diet if you have an allergy or intolerance.
Some items should be consumed in moderation.
Tomaschko suggests saying “cheers” with something other than alcohol if you want to toast.
“Alcohol dehydrates you and preoccupies our bodies with filtering it out, thus preventing our bodies from doing their normal day-to-day maintenance, which includes working to sustain our skin and nail health,” Tomaschko says.
These were included.
- Under-eye redness.
- Volume loss midface.
- Increased visibility of the blood vessels.
- The upper facial lines are visible.
Moderate drinking was linked to undereye puffiness and Volume loss midface..
Steering clear of ultra-processed foods may decrease your risk of skin issues.
Tomaschko says that these foods can cause inflammation in the body and be harmful for our skin and nail health.
Foods to consider are once-in-a-while.
- There are sweet, fat, or salty snacks.
- There are cookies, cakes, and candies.
- packaged bread
- It is margarine.
- instant noodles
- processed meat
Tomaschko suggests limiting consumption.
- There is a beverage called soda.
- sweetened iced tea
- Coffee with a lot of sugar.
Do you know more about the relationship between food and your body? Get the facts below.
Can supplements help hair, skin, and nail growth?
There is some evidence that supplements can cause hair, skin, and nail growth.
“He advises people to consult with a provider. Don’t think of supplements as a replacement for a healthy diet.”
He says that supplements should not be a substitute for a regular diet. Use supplements with the whole foods you are consuming.
Doebrich says most people in the U.S. get enough nutrition from diet alone.
What are the best vegan foods for hair, skin, and nails?
Though There is a specific type of animal called aprotein. has been linked to hair and skin health, Doebrich says it’s possible to get those benefits—and others—if you follow a vegan diet.
She recommends something.
- There are nuts and seeds.
- The beans are legumes.
- There are fruits and vegetables.
- Dark leafy greens are a plant-based source of iron.
- Tofu, tempeh, and soy milk are soy-based foods.
What foods are bad for your hair, skin, and nails?
Doebrich says that there is no limit to the food you can eat unless you have an allergy or intolerance.
Ultra-processed and fried foods, sugar-laden treats and beverages, and alcohol are better enjoyed occasionally.
These foods have been linked to a number of health issues.
There’s been mixed evidence on whether dairy, particularly cow’s milk, can exacerbate acne, the American Academy of Dermatology (AAD) notes. Speak to a healthcare professional before cutting dairy from your diet, as it contains other nutrients.
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-There is a specific type of animal called aprotein., low-glycemic diets.
Try foods like salmon, nuts, avocados, and There are fruits and vegetables..
“It is best to avoid sweetened foods. You don’t have to nix them all together, but limiting intake can help with inflammation and skin dehydration.”
Before taking anything, speak to a healthcare professional. Long-term supplementation carries risks, and most nutrients can be obtained through food alone.
Beth Ann Mayer is a New York-based freelance writer and content strategist who specializes in health and parenting writing. Her work has been published in Parents, Shape, and Inside Lacrosse. She is a co-founder of digital content agency Lemonseed Creative and is a graduate of Syracuse University. You can connect with her on LinkedIn.