Superfood for skin, hair, nails

Sometimes, on our eternal quest to get healthy hair, nails and skin, we try everything. I mean everything! Lotions, potions, elixirs, all sorts of “miracle” products. The moment one is launched with a too-good-to-believe claim, we rush to hoard. Maybe some of them work, maybe some of them don’t. But we overlook one important aspect far too often on this journey, and that’s our diet.

The kitchen cupboard is more important than the toiletry cupboard when it comes to look and feel good!

Beauty comes from within and it really is true. No amount of topical creams will make us shine the way our happy, nourished life cells will. With that in mind, I’d like to point out a few key diet changes that we can all ( that too, easily!) make to improve our look and health, or just prolong them.

There are certain foods, vitamins and minerals that we can consume to specifically boost the health and strength of our hair, skin and nails. I’ve put together a quick, easy to follow list of vitamins and minerals that beautify and rejuvenate your hair, skin, and nails. Check it out!

Omega-3 Fatty Acids: Omega-3 is important for hair growth, keeping your hair silky smooth, and hydrating your scalp. A lack of omega-3 can lead to a dry scalp and hair which in turn causes dandruff.

Yes, it is a FAT. There… I say it and perhaps you squirm away. Don’t! It’s an absolute essential in our never ending quest healthier body image. Not just any fat will do. Imagine the fat from deep fried processed food versus seafood and fish; you know which one is healthy!! We need the right kind. We need OMEGA 3! Meat and fish lovers rejoice, for omega 3 is plentiful from the right sources. Vegetarians, you might have a harder time finding large enough sources, but they are out there in rich amount.


Protein: A protein rich diet is essential for keeping your hair and nails strong and healthy because both your hair and nails are both composed of the structural protein, keratin. The outer layer of your skin is also composed of keratin.

Hair specifically, is made up of mostly Keratin Protein. That’s the reason you see variations of Keratin on lots of hair products, to make you think you’re getting enough protein from your products. That’s one thing we could definitely eat though! Again, we need to focus on the right kinds of protein, and avoid the wrong kinds. The right kinds work in harmony with our bodies, and promote healthy cell repair and activity, while the wrong kinds can work against our bodies, and promote inflammation and degenerative functions.


Zinc: Zinc plays an important role in the formation of your connective tissues and helps regulate the production of new proteins that are the building blocks of gorgeous hair and nails. A deficiency in zinc may result in hair loss, hair dryness, and brittleness.


Biotin: Biotin is often used to strengthen damaged, thinning, and splitting hair and weakened nails. It also fights against sun damage. Like zinc, not ingesting enough biotin can lead to hair loss and brittle hair.


Copper: Copper is a mineral that promotes shiny hair and enhances your natural hair color.

Iron: Iron is a mineral that helps cells carry oxygen to your hair follicles. An iron deficiency can lead to anemia and major hair loss especially for women.


Vitamin A: Vitamin A helps produce a conditioning substance (sebum) for the scalp, which keeps hair looking and feeling healthy, and keeps your skin from getting too dry.


Vitamin C: Vitamin C is critical for blood circulation to the scalp and also contributes to the blood vessels that feed hair follicles. Not enough Vitamin C can result in hair breakage.


Vitamin D: Vitamin D is mainly important for strengthening weak nails and research is beginning to show that it is essential for hair follicle health.


Vitamin E: Vitamin E is a miracle for your skin. It prevents UV-induced damage, is anti- inflammatory, heals wound, reduces wrinkles and age spots, heals chapped lips and cold sores, and moisturizes skin. It also leaves your hair shiny and protected from the sun.

Not to forget:

Avoid sugar: Anything too sugary is going to cause digestive problems, and everything is related when it comes to internal problems. Having trouble with our foods can lead to having trouble with our skin, hair, scalp, nails, but more than that, our body functions, even our sense of well-being.

Supplements: Supplements can be important too. Our soils just don’t hold the minerals they used to, and unfortunately due to over-farming, that means our foods aren’t as nutrient-dense as they should be. That means we should get supplements to compensate. There is a huge difference between a synthetic vitamin supplement and a natural one. Be self-aware. Before taking any supplement, get your nutrition checked by an expert.

Luckily, these items are very common and many of us eat them on a regular basis. There are also many other foods that contain valuable vitamins and minerals that are good for your hair, skin and nails so don’t worry if you aren’t consuming everything on this list. I hope you enjoyed this article and can’t wait to start trying some new beauty super foods!

Disclaimer! I am by no means a nutritionist, doctor, dietician, or personal trainer. I present these facts based on science, research and having an open mind to the possibility that I don’t know everything. Feel free to test these recommendations on yourself, but do not go against your own doctor’s advice. Be aware of your body and pay attention to personal reactions from food. That is honestly the very best advice you could ask for when it comes to nutrition.

Was this helpful? Please do leave a comment below!


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