Best Foods For Healthy Hair, Skin and Nails

January 31, 2014

How much do we spend on beauty products to make our hair shine, our skin glow, and our nails long and strong? But since we are what we eat, we can actually eat our way to a better complexion.

Ravinder Lilly, nutritionist at USANA Health Sciences says, “if you want clear skin, glossy hair and strong nails you need to focus on achieving radiating health and beauty from the inside out.  Eating certain foods that contain the right vitamins and minerals means you’re literally feeding your skin, hair and nails.”

Enjoy a diet rich in the following beauty foods for the ultimate hair, skin and nails.


Dark leafy greens
Tuck into these for a dose of vitamin C, which is needed to produce sebum, the hair’s natural conditioner. The iron, beta carotene, folate, and vitamin C in spinach for example helps keep hair follicles healthy and scalp oils circulating.

Omega-3s are important for keeping your hair glossy and hydrated. A lack of these nutrients can lead to moisture loss, and ultimately lacklustre hair.


Think of them as magic blemish wands that can be used (or eaten rather) for clearing up breakouts. You can credit this to vitamin A, which effectively helps to prevent the overproduction of cells in the skin’s outer layer which is where dead cells and sebum combine and clog pores.

Sweet potatoes
The sweet potato is packed with vitamin C which can help in the production of collagen and beta carotene which can give you a healthy glow.

Tinned tuna
The secret ingredient – selenium. This nutrient facilitates the preservation of elastin, a protein that keeps your skin smooth and tight. The antioxidant is also thought to buffer against the sun by preventing free radicals created by UV exposure from damaging cells (although there is no substitute for sunscreen protection). Go for environmentally friendly line-caught tuna when you can.


Peanut butter
A lack of B vitamins, specifically biotin, can cause dryness of the nails, so spread your next sandwich up with some creamy peanut butter. Peas, oatmeal, Vegemite and beans are also great B providers!

Eggs and cheese
Both eggs and cheese contain bone and nail-building calcium. They are also a rich source of biotin, a B vitamin that some beauticians have dubbed the ‘beauty vitamin’.

What foods do you eat for healthy skin and hair?

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