Foods for Healthy Hair, Skin and Nails

 

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. 

Hair

Research shows that women who ate low-glycemic diets rich in complex carbohydrates, vitamins A, B and C, and minerals like zinc and magnesium might have less hair loss during menopause.

A 2019 review indicated micronutrient deficiencies such as diets lacking biotin, vitamins A and C, and zinc could affect hair health. 

In addition, 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,” Paula Doebrich, MPH, RDN of Happea Nutrition says.

People with vitamin A deficiency may note detrimental effects on their hair and skin.

Skin

People with micronutrient deficiencies, such as biotin, vitamins A and C, and zinc, are more likely to have less healthy skin and nails. Eating a plant-based diet could benefit skin barrier health and function.

Nails

Nails are keratin-rich, and nutrition may impact their health. Any nutritional deficiency, such as calcium or iron, could affect nail growth.

Thus we should eat foods like salmon, nuts, avocados, and fruits and vegetables. 

Fatty fish

 “Omega-3 fatty acids could help reduce inflammation and redness in the body and skin,” says Katie Tomaschko, a private practitioner in Buffalo, N.Y. 

“They’re also a rich source of protein, the powerful antioxidant vitamin E, and biotin, a nutrient that supports keratin production and can benefit the hair and skin.” 

Fish she recommends are salmon, herring and mackerel.

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,” Tomaschko says. 

Anthocyanins in purple sweet potatoes have anti-oxidant properties that may improve skin inflammation. Antioxidants can also help protect against free radicals, which can trigger premature aging. 

Nuts and seeds

Nuts, such as almonds and walnuts, also boast the antioxidant vitamin E, which helps combat oxidative damage and has 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. 

Some seeds, particularly sunflower seeds, are good sources of biotin, protein and vitamin E.

Fruits and vegetables

Eating fruits and vegetables was linked to skin health and vitamin C could help with collagen production and reduce the appearance of wrinkles.

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 and collard greens.

Avocados

Avocados are rich in healthy fats and nutrients that promote skin and nail health, including vitamins C, A and E.

One cup of mashed or pureed avocado contains 23 milligrams of vitamin C, 16.1 micrograms of vitamin A and about 5 milligrams of vitamin E. 

Oysters

 “Oysters are an excellent source of zinc,” Doebrich says. “Zinc is needed for hair growth and tissue repair.”

One cup of oysters contains 97.5 milligrams of zinc and also loaded with protein — 14.2 grams per cup. 

On the other hand, some foods are better enjoyed occasionally, including ultra-processed and fried foods, sugary treats and beverages, and alcohol. These foods have been linked to issues like hair loss, skin aging, skin dehydration and atopic dermatitis.

Alcohol

 “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. 

Heavy drinking, defined as more than eight beverages per week, was associated with facial aging signs. These included: 

• ·         under-eye puffiness
• ·         midface volume loss
• ·         increased blood vessel visibility
• ·         upper facial lines

Processed foods

Steering clear of ultra-processed foods may decrease your risk of skin issues. 

“These foods can run the risk of causing inflammation in the body, which would be harmful for our skin and nail health,” Tomaschko says.

A 2021 study of more than 15,000 Chinese adults indicated that processed food intake may increase risk of atopic dermatitis while some studies linked food processing methods like frying and high-fat diets to skin aging.

Ultra-sweetened foods and drinks

Sugary diets can increase skin aging. 

Thus it is best to avoid ultra-processed, sweetened foods. You do not have to nix them all together, but limiting intake can decrease inflammation and skin dehydration, bettering hair, skin and nail health.