5 Best Effective Foods for Healthy Skin and Hair – Essential Nutrients

foods for healthy skin and hair
Best Essential foods for healthy skin and hair

If you have questions like what foods are good and healthy for your skin and hair, which foods are best for your skin and hair, what foods help maintain healthy hair and skin and which foods are rich in nutrients that will help hair, skin and nails to grow. Here, in this article, you will get the effective and best solution for your skin, hair and nail. Get amazing healthy and glowing skin and shiny, strong hair and nail.

A healthy diet can help your hair stay strong, shiny and amazing glowing skin. What you eat can also keep you from losing your locks very perfectly. For healthy lifestyles here necessary the 5 Best foods for healthy skin and hair.

What you eat also impacts another organ — your skin and your hair. Beauty from the inside out is what we are going for with a healthy lifestyle.

If you are not getting certain nutrients from food, you might see the effects on your hair and skin. Here, in this article, we are going through 5 Best Foods for Healthy Skin and Hair.

Page Contents
Best Foods For Healthy and Glowing Skin and Hair – Look Sexy and Gorgeous

  • Top Best Foods For Healthy Skin and Hair
  • Good Foods for Your Skin and Hair
    • Walnuts
    • Sunflower Seeds
    • Sweet Potatoes
    • Broccoli
    • Tomatoes
      • Diet and Healthy Hair – Best Foods For Healthy Skin and Hair
      • Health Benefits Of Onions – Best Foods for Healthy Skin and Hair
  • Most important nutrients for healthy hair, skin and nails
    • Protein
    • Essential Fats
    • Iron
    • Zinc
    • B-Vitamins
    • Vitamin C, E & beta-carotene

Top Best Foods For Healthy Skin and Hair

Get an amazing and gorgeous look after eating these food and follow nutrition that discussed in this article. Here we go, let's begin.

Very Important fatty acids for your healthy skin and hair, especially omega-3s, play a key role or main role in the health of your skin, hair, and nails. You should eat some of these fresh and best foods for healthy skin and hair, which are rich in omega-3, every day:

  • Salmon, tuna, mackerel, and other fatty fish best for Hair and Skin
  • Flax-seed oil
  • Walnuts and almonds perfect for glowing skin and shiny hair

Vitamins B6, B12, and folic acid are also very important to your hair growing and hair shining. Vegetarians and vegans often actually don’t get enough of them.

Foods that contain B6 vitamins include bananas, potatoes (both white and sweet), and spinach. Major and perfect sources of B12 include meat, poultry, fish, and dairy products.

As scientists learn more and more about diet and the body, it is increasingly very clear that what you eat can significantly affect the health and your body parts and the aging of your skin and hair. Here is the list of top 5 best foods for healthy skin and your hair.

Good Foods for Your Skin and Hair

1. Walnuts   

Walnuts have many best characteristics that make them an excellent food for healthy skin and shiny hair.

They are a very good source of essential fatty acids(very important for the skin), which are fats that your body cannot make itself.In fact, Walnuts are richer than most other nuts in both omega-3 and omega-6 fatty acids.

A diet too high in omega-6(fatty acids) fats may promote inflammation, including inflammatory conditions of your skin like psoriasis. On the other hand, omega-3 fats reduce inflammation in your body very fast— including in your skin also.

In addition, walnuts contain other nutrients that your skin needs to function properly and stay healthy and fit with shiny hair and glowing beautiful skin.

Walnuts also provide small amounts of the antioxidants vitamin E(very essential for hair), vitamin C and selenium, in addition to 4–5 grams of protein per ounce (28 grams).

Walnuts are a very good source of essential fats, zinc, vitamin E, vitamin C, selenium and best protein — all of which are nutrients your skin needs to stay tight and healthy.

2. Sunflower Seeds   

In general, nuts and seeds are good and perfect sources of skin-boosting nutrients for our healthy lifestyle. Sunflower seeds are an excellent example to boost your skin to glow and natural white skin.

Sunflower seeds are an excellent source of nutrients, including vitamin E(essential for hair growth), which is an important antioxidant for the skin and for our hair also.

3. Sweet Potatoes   

Beta-carotene is a nutrient found in plants easily. It functions as pro-vitamin A, which means it can be converted into vitamin A in your body and make it healthy. Beta-carotene is found in oranges and vegetables such as carrots, spinach and sweet potatoes which is very essential for healthy skin and shiny hair.

Carotenoids like beta-carotene keep your skin healthy and tight by acting as a natural sunblock.

When consumed with Beta-carotene, this antioxidant is incorporated into your skin, hair and protects your skin cells and hair from sun exposure. This may help prevent sunburn(UV rays), cell death and dry, wrinkled skin and make it skin-tight and glowing.

Interestingly, high amounts of beta-carotene may also add a warm, orange color to your skin, which is very good for a beautiful and glowing skin look and contributing to an overall healthier appearance.

Sweet potatoes are an excellent and best source of beta-carotene, which acts as a natural sunblock and may protect your skin and hair from sun damage and protect your skin from UV rays.

4. Broccoli   

Broccoli is full of many vitamins and minerals important for skin health and hair health, including zinc, vitamin A and vitamin C.

Broccoli also contains lutein, a carotenoid that perfectly works like beta-carotene. Lutein protects your skin from oxidative damage and sun, which can cause your skin to become dry and wrinkled.

But broccoli florets also pack a very special compound called sulforaphane, which boasts some proper and very impressive potential best benefits. It may even have anti-cancer effects which are very helpful for us, including some types of skin cancer.

Sulforaphane is also a powerful protective agent against sun damage, such as UV rays.

Sulforaphane works in two ways:

  1. By neutralizing harmful free radicals
  2. By switching on other proper protective systems in your body.

In addition, in laboratory tests, sulforaphane reduced the number of skin cells killed by UV light by as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also maintain collagen levels in your skin for healthy skin and hair.

Broccoli is a very good and best source of vitamins, minerals and carotenoids that are important for skin health and for shiny hair. It also contains sulforaphane, which may help prevent skin cancer and protect your skin properly from sunburn.

5. Tomatoes   

Tomatoes are a very great and perfect source of vitamin C and contain all of the major carotenoids, including lycopene.

Beta-carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun or UV lights. They may also help prevent wrinkling in your skin.

Because tomatoes contain all of the major carotenoids, they are an excellent and perfect food for maintaining healthy skin very fast.

Consider pairing carotenoid-rich foods like tomatoes with a source of lots of fat, such as cheese or olive oil is also contains lots of fat. Fat increases your absorption of carotenoids.

Also Read – What is trypophobia? Skin disease causes, Cure and Facts

Diet and Healthy Hair – Best Foods For Healthy Skin and Hair

You can get amazing folic acid with plenty of fresh fruits and vegetables, especially citrus fresh fruits and tomatoes(source of vitamin C). Actually,whole-grain and fortified-grain best products, beans, and lentils also have it.

The best and perfect or right foods can be really good for your ‘do, but hair loss has many causes. Sometimes, genetic factors like male or female pattern baldness can play a big role for skin or hair. Thyroid disease, anemia, autoimmune diseases, and some more skin-related diseases, and hormone issues may also cause changes or loss of hair.

Onions promote your health in many ways. This nutrient-packed vegetable contains very powerful compounds that can help decrease your risk of heart disease and certain cancers.

The price of onion has shot as much as a whopping ₹110-120 according to kg within the nationwide capital. However, will you ditch the superfood to economize?

The answer is obvious. We will come up with the money to lose the well-being advantages related to onions. The vegetable has been recognized for its medicinal houses since precedent days. Onions had been previously used to regard diseases like complications, center illness, and mouth sores.

Also Read – How Can Aloe Vera Treat Skin Cancer At home - Skin Care Special

Health Benefits Of Onions – Best Foods for Healthy Skin and Hair

Onions are a nutrient-dense best food for healthy skin and hair. Onion is a member of the Allium genus of flowering plants, the vegetable contains various vitamins, minerals, and antioxidants that are good for health in many ways.

Onions are also a very good source of potassium, which is required for normal cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction.

Most important nutrients for healthy hair, skin and nails

Dear readers here is the bonus tips for you. Let's talk about nutrients for healthy hair skin and nails.

Hair, skin and nails are all made of similar cells — the essential proteins keratin, collagen and elastin. So they all require the same best nutrients to grow healthily. There are also certain nutrients such as healthy fats, zinc, iron and antioxidant vitamins essential to glowing, well-hydrated glowing skin and strong and healthy-looking hair and nails. Once you understand why these nutrients actually help, it will make it really easier to ensure you are eating a healthy diet including foods packed with these best and effective nutrients every day.

The bonus? These effective nutrients are not only essential for healthy hair, skin and nails, but also for supporting fitness and overall health and wellbeing.


Your skin, hair and nails are made mostly of proteins. Keratin, collagen and elastin are proteins that keep skin looking healthy, glowing and provide strength and elasticity. Most of us eat plenty of protein from chicken, fish, meat, eggs, legumes and dairy foods. So it is not always actually necessary to take a protein or collagen supplement. Instead, get the best and fast 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 popular or known as unsaturated or “healthy” fats. These really essential fatty acids form an integral part of the epidermis, the outer layer of our skin. Not enough of these important and essential fats result in a dry, flaky and itchy scalp and skin. A 2012 study from the Research Centre on Human Skin (founded by CHANEL) in Neuilly sur Seine, France, published in PLOS One has actually found mono-unsaturated fats (found in nuts, avocado and olive oil) perfectly reduce premature aging of skin, possibly due to its antioxidant effect which perfectly prevents damage over time. To get enough of these essential fats in your regular diet, try to dress your salads and cook with olive oil, decorate and spread avocado on your toast and eat oily fish like tuna or mackerel and salmon 3-4 times a week.


Iron is an essential and best nutrient that is particularly important for women. Iron perfectly carries oxygen around in our blood, and tiredness is often the initial and first sign of iron deficiency. Other symptoms of iron deficiency can include pale or itchy skin, cracking at the sides of our mouth. Nails can become brittle and actually develop vertical stripes or even become spoon shapes. Hair may shed more than normal and become dry, brittle, rough and dull. Instead, include lean red meat 2-3 times a week or fresh vegetarian sources such as leafy greens on a daily basis.


Zinc is really essential for wound healing and strong hair. A lack of zinc can actually lead to the development of skin lesions, impair the immune system and slow down the healing of wounds. Zinc is also very important for your hair growth and strength and it helps keep the oil glands around the follicles working properly so the hair looks shiny and healthy too. In fact, one of the exact clinical signs of zinc deficiency is hair loss. Oysters, beans, nuts, dairy and whole grains are all really good foods to eat regularly to ensure adequate zinc for healthy, glowing skin and hair.


Eating inadequate amounts of B-vitamins can actually lead to dry and itchy skin. Specifically, not enough B2 (riboflavin) can lead to cracks in the corner of our mouth or oily skin with dry, flaky patches. A lack of B3 (niacin) can actually lead your skin to become inflamed, look flushed and sunburnt and a lack of vitamin B6 to rashes and dermatitis. So, perfectly ensure you are getting enough B-vitamins by regularly including whole grains, seeds, nuts, and a wide variety of vegetables in your diet.

Vitamin C, E & beta-carotene

Vitamin C is essential to perfectly make collagen which plumps up skin, giving it shape and support. Although rare, a lack of vitamin C (otherwise known as scurvy) can actually show up as bruising, bleeding gums and poor wound healing.

Vitamin C is really useful in more ways than one, too. Vitamin C, E and beta-carotene are actually antioxidants that can help to perfectly reduce free radicals and slow down damage to the skin. These antioxidants can help protect the skin from UV damage and properly 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 defenses to the elements strong.

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Dear reader, hope, you have got a piece of amazing information after reading this article. So now you know these top best foods for healthy skin and hair, essential nutrients for healthy hair, skin and nails. If you have any questions related to hair or skin or any other health-related problem then feel free to ask, leave a comment below and I’ll answer you in a very short time period. If you enjoyed this blog and helpful to you, share it, comment, subscribe or sign up now. Thank You.

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