Which Food Is Good For Hair And Skin? There are many things you can do to improve your hair and skin. One common trap is thinking that external beauty treatments are enough. Believe me, I’ve been there. Luckily, I’ve also figured out that there are many foods that promote hair and skin health. In this blog post , I’m going to list the top foods that make your hair shiny, smooth and voluminous, and your skin soft, glowing and hydrated!
Most important nutrients for healthy hair, skin and nails
Hair, skin and nails are all made of similar cells — the proteins keratin, collagen and elastin — so they all require the same nutrients to grow healthily. Certain nutrients such as healthy fats, iron, zinc and antioxidant vitamins are also essential to glowing, well-hydrated skin and strong and healthy-looking hair and nails. Once you understand why these nutrients help, it will make it easier to ensure you are eating a healthy diet including foods packed with these nutrients every day.
The bonus? These nutrients are not only essential for healthy hair, skin and nails, but also for supporting your overall health and wellbeing.
Protein
Skin, hair and nails are made mostly of proteins. Keratin, collagen and elastin are proteins that keep skin looking healthy and provide strength and elasticity. Most of us eat plenty of protein from meat, chicken, fish, eggs, legumes and dairy foods so it is not always necessary to take a protein or collagen supplement. Instead, get the best results by eating skin-boosting protein-rich foods regularly throughout your day as part of a healthy, balanced diet.
Essential Fats
Omega 3 (ALA, DHA, EPA, DPA) and Omega-6 (linoleic acid) fats are otherwise known as unsaturated or “healthy” fats. These essential fatty acids form an integral part of the epidermis, the outer layer of the skin. Not enough of these essential fats result in a dry, flaky and itchy scalp and skin. A 2012 study from the Research Centre on Human Skin found that mono-unsaturated fats (found in nuts, avocado and olive oil) reduce premature ageing of skin, possibly due to its antioxidant effect which prevents damage over time. To get enough of these essential fats in your diet, try to dress your salads and cook with olive oil, spread avocado on your toast and eat oily fish like salmon, tuna or mackerel a couple of times a week.
Iron
Iron is an essential nutrient that is particularly important for women. Iron carries oxygen around in our blood, and tiredness is often the first sign of iron deficiency. Other symptoms of iron deficiency can include pale or itchy skin, cracking at the sides of the mouth, nails can become brittle and develop vertical stripes or even become spoon shapes, and hair may shed more than normal and become dry, brittle and dull. To keep your iron levels up, include lean red meat 2-3 times a week or vegetarian sources such as leafy greens, legumes, nuts and seeds on a daily basis.
Zinc
Zinc is essential for wound healing and strong hair. A lack of zinc can lead to the development of skin lesions, impair the immune system and slow down the healing of wounds. Zinc is also important for hair growth and strength and it helps keep the oil glands around the follicles working properly so the hair looks healthy too. In fact, one of the clinical signs of zinc deficiency is hair loss. Oysters, beans, nuts, dairy and whole grains are all good foods to eat regularly to ensure adequate zinc for healthy skin and hair.
B-Vitamins
Eating inadequate amounts of B-vitamins can lead to dry and itchy skin. Specifically, not enough B2 (riboflavin) can lead to cracks in the corner of the mouth or oily skin with dry, flaky patches. A lack of B3 (niacin) can lead your skin to become inflamed, look flushed and sunburnt and a lack of vitamin B6 to rashes and dermatitis. Ensure you are getting enough B-vitamins by regularly including whole grains, nuts, seeds and a wide variety of vegetables in your diet.
Vitamin C, E & beta-carotene
Vitamin C is essential for the production of collagen which plumps up skin, giving it shape and support. Although rare, a lack of vitamin C (otherwise known as scurvy) can show up as bruising, bleeding gums and poor wound healing.
Vitamin C is useful in more ways than one, too. Vitamin C, E and beta-carotene are antioxidants which help to reduce free radicals and slow down damage to the skin. These antioxidants can help protect the skin from UV damage and improve the skin’s resilience to irritants. Eat fruit and vegetables daily to ward off vitamin C deficiency and help keep your skin’s natural defences to the elements strong. Some foods high in vitamin C include peppers, kiwifruit, strawberries, oranges and tomatoes.
Eight steps to healthy skin, hair and nails
As dietitian Cindy Williams explains, beauty really does come from the inside…
Glossy hair, strong nails and glowing skin may be signs of a great beauty regime, but the importance of a great diet shouldn’t be underestimated. Food contains lots of beauty nutrients, which people have used for thousands of years, inside and out. Today we can wash our hair and moisturise our skin with honey, rosemary, rosehip, avocado or olives, to name a few. A French woman I know attributes her beautiful skin to the olive oil she rubs on her face and hands while cooking.
There’s no magic food that will keep us looking forever young, but diet (and lifestyle and attitude) does affect how your skin looks and ages. Take these eight food steps to strong, healthy skin, hair and nails.
1. Protein – the building blocks
Skin, hair and nails are mostly protein. These proteins – keratin, collagen and elastin – ward off wrinkles and provide strength and elasticity. Most of us eat plenty of protein from meat, chicken, fish, legumes, eggs and dairy foods. But remember the movie ‘The Devil Wears Prada’? Miranda Priestly’s assistant is desperately trying to lose weight and proudly describes her new diet: “Well, I don’t eat anything and when I feel like I’m about to faint, I eat a cube of cheese.” Chances are she was seriously low on protein and eventually her skin, hair and nails – the parts of the body she most wants to look perfect – would suffer.
If protein is so important, is more better? With serious burns or wounds, the body needs extra protein to repair the damage. And athletes in heavy training have higher protein requirements. But huge steaks and protein shakes don’t build bigger muscles or better skin. If we eat more protein than we need, our body converts it to fat and stores it – usually where we don’t want it.
- HFG tip: Get your skin-boosting protein by including at least one serving of lean meats, chicken, seafood, legumes or eggs and two serves daily of low-fat dairy products.
2. Seafood – essential fat
The body needs fat. Not the greasy pastry and pie type, but the essential omega-3 and omega-6 fats. If you have a dry, itchy scalp or skin, you may not be eating enough of these. They are called ‘essential’ fats because the body can’t make them; you have to eat them.
Both omega-3 and omega-6 fats produce hormone-like substances called prostaglandins, which then change into other substances that affect immunity and inflammation in the body. Omega-3 fats suppress inflammation, immune responses and blood clotting. Omega-6 fats are also essential for healthy skin, but too much can cause inflammation and allergic responses. For healthy skin we need a balance of both types of fat. Our Western diet tends to have a higher ratio of omega-6 to omega-3 than ideal. Eating some fish each week, especially oily fish such as salmon, sardines and tuna, increases omega-3s for a better balance. Oily fish provide the long-chain omega-3s, EPA, DHA and DPA. If you can’t eat fish, try flaxseed. Flaxseed (linseed) oil is the richest source of α-linolenic acid (ALA) – another omega-3 fat. Some ALA can be converted to the long-chain omega-3s, but it provides less than fish.
Studies using large doses (3-4g) of fish oil found it improved dermatitis and psoriasis in some, but not all, people. They also found the higher amounts of omega-3 fats in the skin were prone to oxidation – just like oil going rancid when exposed to light – so we don’t recommend mega-dosing on fish oil tablets. Instead, eat a few fish and vegetable meals each week –
fish for the fat and vegetables for antioxidants.
- HFG tip: Don’t think of fish as only fillets. Experiment with chunky fish chowders, fish curry and fish pie. Incorporate canned tuna, salmon and sardines for a boost of omega-3.
3. Iron – vitality and lustre
Tired and lacking in energy? This may be a symptom of low iron. Hair, nails and skin can also suffer if you’re lacking in iron. Skin may be very pale, become itchy, or there could be cracking at the side of the mouth. Nails can become brittle and develop vertical stripes, or even become spoon-shaped. You could shed more hair and it will be noticeably more dry, brittle and dull.
- HFG tip: Meat is the best source of iron: the redder the meat, the more iron it contains. If you don’t eat meat, you can get iron from legumes and whole grains but it’s less readily absorbed, so add vitamin C (from fruit juice, fruits and capsicum) to meals to enhance absorption.
4. Muesli – whole grains
Swapping your croissant and cornies to oats and muesli will boost your intake of essential fats, B vitamins and the potent antioxidant, vitamin E. B vitamins could easily be called the ‘skin vitamins’ because a deficiency often shows up as itchy, dry skin. Whole grains have all three parts of the grain – the bran, endosperm and germ. Refined, white-flour based foods miss out on the bran and germ, which is where all these goodies are.
- HFG tip: Make a tasty bircher muesli by combining whole grain oats, almonds and dried fruit. Soak overnight in low-fat milk and enjoy with extra fruit and yoghurt.
5. Nuts – nutrition nuggets
Nuts are little nutrition nuggets – packed with essential fats, vitamin E and B vitamins. I was once the dietitian for a heart disease study, where people who had had a heart attack were asked to eat 50g of peanuts a day for 6 weeks. Two women in particular noticed a huge improvement in their hair and nails. It’s likely that, after years on low-fat diets, the peanuts gave these women some much needed essential fats.
- HFG tip: Nuts make a good snack: a small handful daily will give you energy and keep your hair and nails in good shape.
6. Kiwifruit and citrus – vitamin C
Vitamin C is essential to make collagen, the structural cement of the body. Under the skin, collagen is the fibrous tissue that plumps it up giving support and shape. As skin ages it loses collagen.
When we breathe car fumes, cigarette smoke and lie in the sun, harmful oxidation reactions happen in our skin and body. Vitamin C, E and beta-carotene are potent antioxidants that mop up the harmful by-products of oxidation and slow down damage to the skin. Large doses of vitamins C, E and beta-carotene help protect the skin from sunburn and improve its resilience to things that could irritate it. But when taken as supplements, sometimes the antioxidant activity shifts to harmful pro-oxidant activity. How to prevent this? Skip the pills and eat lots and lots of antioxidant-rich fruit and vegetables.
- HFG tip: Eating plenty of kiwifruit, oranges, lemons and grapefruit may not have the same instant ‘plumping out’ effect as a collagen implant but with its vitamin C and hundreds of anti-aging antioxidants it is natural beauty therapy at its best.
7. Orange, yellow, red and green – beta-carotene and vitamin A
According to its sticker, pawpaw is ‘super food for the skin’. It’s the beta-carotene, which the body converts to vitamin A, that gives carrots, pumpkin, mango and spinach their healthy skin image. If you have dry hair and skin, take a look at how much coloured fruit and vegetables and other vitamin A-rich foods you’re eating. Go for liver, oily fish and egg yolk.
Large doses of beta-carotene improve its resilience and to a certain degree helps protect skin from sunburn, especially when eaten with other carotenoids like lycopene (found in tomatoes and watermelon). So perhaps the way to get vitamin A is carrot and watermelon juice, although if you overdo it you’ll find your palms and eye whites going yellow from all that beta-carotene!
Dermatologists often use high doses of vitamin A to treat acne, but this needs medical supervision as it can damage the liver and cause birth defects.
- HFG tip: For a real vitamin A boost, try an omelette or scrambled eggs with spinach and canned or fresh salmon.
8. Water and tea – fluids and flavonoids
Both carotenoids and flavonoids help protect skin against UV damage and can improve skin hydration and condition. For well hydrated skin, hair and nails, drink plenty of water. The fluids and flavonoids aid blood circulation and the delivery of nutrients, so give yourself a daily flavonoid dose with a few cups of black, green or white tea and, depending on your mood, a glass of red wine, a cup of hot cocoa or a few squares of dark chocolate.
- HFG tip: Red wine does contain flavonoids, but more than two standard drinks a day will cancel out any positive health effects. Moderation is the key.
BEST FOODS FOR HEALTHY HAIR AND SKIN
Grow longer, thicker hair and get better skin with a diet rich in these foods.
Diet, hormones, and stress all play factors in your health, but did you know they can also affect your hair and skin? If your hair is feeling dry and your skin is looking dull, you can get that glow back with our dietician-approved guide to eating your way to hair without split ends and dewy, healthy skin.
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Kale
WHY IT’S GOOD FOR YOUR HAIR AND SKIN:
Kale, which is high in Vitamin K, helps blood clot and soothes the skin to make sure the nick you got shaving heals fast, says nutritionist Becky Long. At least one study also suggests that kale may help tighten the skin and reduce the appearance of wrinkles.
HOW TO ADD IT TO YOUR DIET:
Massage your kale with olive oil to make it easier to digest before using the leaves as a base for your salad. If you’re not a fan of raw kale, add it to homemade soup or smoothies.
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Salmon
WHY IT’S GOOD FOR YOUR HAIR AND SKIN:
Protein is a building block for every cell in our body—and hair is no different, says Maddy Hasulak, certified nutritional consultant, co-founder of Love Grown Foods. While this fish is rich in vitamin D and protein, the omega-3 fatty acids in salmon can help keep your scalp healthy.
HOW TO ADD IT TO YOUR DIET:
Add salmon as the protein in your salad or use leftover cooked salmon as a cold addition to your wrap.
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Tomatoes
WHY IT’S GOOD FOR YOUR HAIR AND SKIN:
Tomatoes are rich in antioxidants and lycopene, which is best known for protecting and healing the skin from the sun’s harmful UV rays, says Josh Axe, DNM, certified nutrition specialist.
HOW TO ADD IT TO YOUR DIET:
Top your avocado toast with tomatoes or slice cherry tomatoes in half and top with low-fat goat cheese for an easy-to-eat snack.
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Greek Yogurt
WHY IT’S GOOD FOR YOUR HAIR AND SKIN:
Just like dejunking your diet will help clear your skin and make it look better, eating the right healthy foods might make your scalp and hair less greasy. Keep your scalp clean from film and debris with vitamin B5-rich Greek yogurt, suggests hairstylist Carla Rivas, co-founder of the all-natural hair growth vitamin, Hair La Vie. In addition to keeping follicles from becoming irritated, she says that B5 promotes healthy, strong hair growth.
HOW TO ADD IT TO YOUR DIET:
Eat Greek yogurt with fruits and nuts for an energizing midday snack.
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Eggs
WHY IT’S GOOD FOR YOUR HAIR AND SKIN:
Zinc-rich eggs boost your body’s ability to repair cells and tissue, rejuvenating your skin. The mineral also maintains oil-secreting glands that keep hair follicles healthy, says Rivas.
HOW TO ADD IT TO YOUR DIET:
Snack on a hardboiled egg or slice one onto your salad.
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Sweet Potatoes
WHY IT’S GOOD FOR YOUR HAIR AND SKIN:
Sweet potatoes are packed with vitamin C, which produces elasticity-maintaining collagen. They are also rich in anti-aging beta-carotene.
HOW TO ADD IT TO YOUR DIET:
Cut up sweet potatoes and roast them with herbs and other root vegetables for a great anytime side dish.
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Almonds
WHY IT’S GOOD FOR YOUR HAIR AND SKIN:
Vitamin E-rich almonds decrease environmental damage caused by air pollution, cigarette smoke, and UV rays. They also improve skin moisture and elasticity, says Axe.
HOW TO ADD IT TO YOUR DIET:
Choose granola bars with almonds or add the nuts to trail mix. Almonds also make a great stand-alone snack.
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Avocados
WHY IT’S GOOD FOR YOUR HAIR AND SKIN:
Avocados are full of healthy fats that can improve your skin tone. They also help maintain moisture levels in your skin to give it a super soft, yet firm feeling, says Long.
HOW TO ADD IT TO YOUR DIET:
Make one of these guacamole recipes. Otherwise, mash it up, add some spices, and spread it on toast.
Blueberries
WHY IT’S GOOD FOR YOUR HAIR AND SKIN:
Antioxidant-rich blueberries protect your skin from premature aging, says Abby Saur, registered dietitian with Abbott.
HOW TO ADD IT TO YOUR DIET:
Add blueberries to your breakfast smoothie or as a topping on your Greek yogurt.