Best Foods for Better Hair, Skin, and Nails

Our appearance says a lot about our health; when our skin, hair and nails are looking beautiful, it shows just how healthy we are. In the following article, you’ll learn about the best foods for better hair, skin and nails.

Foods for healthier hair, skin and nails

As a first step, you should be eating a balanced diet, which includes absolutely no fast food or fatty meals. Sure, they’re delicious, but they’re not good for your health. Recent research shows that a proper diet leads to a healthy body inside and out.

The foods that you put into your body are important. Your diet should not be lacking in any of the vitamins A, B, and C, nor minerals, Omega-3 fatty acids, zinc, biotin, or antioxidants. If you want truly beautiful hair, skin and nails, add the following foods to your diet:


It’s one of the healthiest types of fish there is. It’s grouped with the so-called blue fish and should be consumed two to three times a week in order to take advantage of its many properties, among which is its high content of omega-3 fatty acids. It improves the hair’s strength and shine, in addition to hydrating the skin. And as if that weren’t enough, it also contains vitamin B12, which strengthens the nails.

Leafy greens

Vegetables like spinach, kale, cabbage, etc. are excellent sources of vitamins A, B, C and zinc. These are all necessary nutrients for regenerating skin and keeping it healthy, along with the hair and nails. And the good news is that there are all kinds of delicious recipes to try.


They’re rich in iron, biotin and proteins. Lentils and kidney beans are also found in this group and should be a part of your diet. Beans are essential for strong hair and nails; the biotin they contain helps speed growth.

Whole Grains

Oatmeal, wheat, whole rice, and sprouts. They all contain a good dose of antioxidants to fight free radicals, which damage the skin and hair. Whole grains contain silica, an excellent mineral for growing strong, healthy hair.


Brazil nuts are best. But if you can’t find this variety, don’t worry, any type will work. Nuts are high in selenium, a mineral that improves the health of the scalp (pay attention if you suffer from dandruff). In addition, it’s an antioxidant that boosts the immune system and prevents skin cancer. They’re a wonderful source of Omega-3 fatty acids, which as we noted above leads to healthy, shiny hair.


This aromatic herb has a well known flavor that’s used in many recipes. It’s an excellent source of calcium, potassium, and magnesium. Its mission is more than important: it keeps the blood vessels and tissues (especially the capillaries) in good health. It will give you fabulous looking skin. You can also drink parsley juice (a few sprigs of parsley, two cups of water and the juice of one lemon) on an empty stomach throughout the day.


They’re rich in vitamin A and antioxidants, perfect for repairing and regrowing hair and preventing premature aging of the skin. They nourish and repair. Drink carrot juice daily and you’ll see results in a few weeks.


The juice of this vegetable works twofold: it helps the hair grow and prevents it from falling out, thanks to its high sulfur and silica content. If you combine it with carrot or celery juice, you’ll noticeably enhance what’s referred to as cellular nutrition.


It’s rich in potassium, calcium, phosporus, enzymes, and cholophyll. Alfalfa is great combined with carrots (grated in a salad, for example). It nourishes the hair and skin, improving cellular regeneration and eliminating fats and toxins that affect cuticle health.

Extra virgin olive oil

Rich in vitamin E, it nourishes skin while protecting the dermis. It possesses excellent antioxidant properties, fighting premature aging at the cellular level. Be sure to use only a high quality olive oil.


They can be red, green or yellow; all varieties contain fluorine and silicon, two nutrients essential for healthy skin and nails. Add a little carrot juice for best results.


This vegetable should be kept on hand in every kitchen (they’re great in a pinch with potatoes and eggs). They’re incredible sources of iron, phosphorus, silica, calcium and potassium. They help keep hair strong and full of life, thanks to their purifying effects on the liver and intestines. When possible, eat raw onions for younger, more beautiful skin.