Riya Baibhawi

Add These 8 Foods To Your Diet For Batter Hair, Skin And Nails

Whenever we think about improving the health of our hair, skin, and nails, the first thing we do is head to the beauty aisle. There are countless products promising brighter skin, shinier hair, and stronger nails. However, we rarely consider that our appearance is a direct reflection of what we put into our bodies—and science confirms it.

A 2020 review of 24 articles involving more than 1,700 patients suggested that a <span>Mediterranean diet</span> rich in raw vegetables and fresh herbs, as well as diets high in protein and soy, may serve as a useful complementary therapy for non-scarring alopecia. Meanwhile, a separate research from 2016, indicated that women consuming low-glycemic diets rich in complex carbohydrates, vitamins A, B, and C, and minerals like zinc and magnesium might experience less hair loss during menopause. There are certain nutrients that, if deficient, could negatively impact hair health like biotin, vitamins A and C, and zinc.

<h2>What Foods To Eat To Look Beautiful?</h2>

Seafood rich in omega-3 fatty acids, such as salmon, herring, and mackerel, may benefit the hair and skin. Omega-3s can help reduce inflammation and redness, while also providing protein, vitamin E, and biotin, which support keratin production.

Rich in the carotenoid beta-carotene, sweet potatoes act as a precursor for vitamin A, which promotes keratin production and supports skin and <span>nail</span> health. Anthocyanins in purple sweet potatoes may have antioxidant properties that improve skin inflammation.

Sunflower seeds are a good source of biotin, protein, and vitamin E. Nuts such as almonds and walnuts also provide vitamin E, which helps combat oxidative damage and may protect against visible ageing signs.

Avocados are rich in healthy fats and essential nutrients, including vitamins C, A, and E. Vitamin C is linked to collagen production and may reduce wrinkles.

Protein is essential for hair health, as hair is made of keratin. Diets insufficient in protein may lead to brittle hair. One extra-large egg contains nearly seven grams of protein.

Greens such as spinach, kale, Swiss chard, bok choy, and collard greens provide essential nutrients that support hair, skin, and nail health.

Oysters are an excellent source of zinc, a key nutrient for hair growth and tissue repair. One cup of oysters contains 97.5 milligrams of zinc and 14.2 grams of protein.

Hydration plays a crucial role in skin health. Foods with high water content include cucumbers, watermelon, celery, apples, peaches, tomatoes, lettuce, cantaloupe, watercress, and strawberries.

While eliminating certain foods entirely may not be necessary unless there's an allergy or intolerance, some should be consumed in moderation.

Alcohol dehydrates the body and diverts its energy away from normal maintenance functions, including those supporting skin and nail health. A 2018 study of more than 3,000 women suggested that heavy drinking (more than eight beverages per week) was associated with facial ageing signs, such as under-eye puffiness, midface volume loss, increased blood vessel visibility, and upper facial lines. 

Ultra-processed foods, like chips, pizzas, burgers etc may increase the risk of skin issues due to their inflammatory effects. As per a 2021 study of over 15,000 Chinese adults, processed food intake might increase the risk of atopic dermatitis. A 2020 review noted that food processing methods like frying and high-fat diets could contribute to skin ageing.

Sugary diets have been linked to increased skin ageing. Research from 2016 suggests that low-glycemic diets may help prevent hair loss during menopause. Drinks to limit include soda, juice, sweetened iced tea, and coffee with large amounts of sugar. 

Health Conditions A-Z

health

Skin & Hair

Nail

Nutrition

Mediterranean Diet

Sweet potatoes

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Whenever we think about improving the health of our hair, skin, and nails, the first thing we do is head to the beauty aisle. There are countless products promising brighter skin, shinier hair, and stronger nails. However, we rarely consider that our appearance is a direct reflection of what we put into our bodies—and science confirms it.A 2020 review of 24 articles involving more than 1,700 patients suggested that a Mediterranean diet rich in raw vegetables and fresh herbs, as well as diets high in protein and soy, may serve as a useful complementary therapy for non-scarring alopecia. Meanwhile, a separate research from 2016, indicated that women consuming low-glycemic diets rich in complex carbohydrates, vitamins A, B, and C, and minerals like zinc and magnesium might experience less hair loss during menopause. There are certain nutrients that, if deficient, could negatively impact hair health like biotin, vitamins A and C, and zinc.What Foods To Eat To Look Beautiful?Fatty FishSeafood rich in omega-3 fatty acids, such as salmon, herring, and mackerel, may benefit the hair and skin. Omega-3s can help reduce inflammation and redness, while also providing protein, vitamin E, and biotin, which support keratin production.Sweet PotatoesRich in the carotenoid beta-carotene, sweet potatoes act as a precursor for vitamin A, which promotes keratin production and supports skin and nail health. Anthocyanins in purple sweet potatoes may have antioxidant properties that improve skin inflammation.Nuts and SeedsSunflower seeds are a good source of biotin, protein, and vitamin E. Nuts such as almonds and walnuts also provide vitamin E, which helps combat oxidative damage and may protect against visible ageing signs.AvocadosAvocados are rich in healthy fats and essential nutrients, including vitamins C, A, and E. Vitamin C is linked to collagen production and may reduce wrinkles.EggsProtein is essential for hair health, as hair is made of keratin. Diets insufficient in protein may lead to brittle hair. One extra-large egg contains nearly seven grams of protein.Dark, Leafy GreensGreens such as spinach, kale, Swiss chard, bok choy, and collard greens provide essential nutrients that support hair, skin, and nail health.OystersOysters are an excellent source of zinc, a key nutrient for hair growth and tissue repair. One cup of oysters contains 97.5 milligrams of zinc and 14.2 grams of protein.Water-Rich FoodsHydration plays a crucial role in skin health. Foods with high water content include cucumbers, watermelon, celery, apples, peaches, tomatoes, lettuce, cantaloupe, watercress, and strawberries.What Foods Or Additives To Avoid And WhyWhile eliminating certain foods entirely may not be necessary unless there's an allergy or intolerance, some should be consumed in moderation.AlcoholAlcohol dehydrates the body and diverts its energy away from normal maintenance functions, including those supporting skin and nail health. A 2018 study of more than 3,000 women suggested that heavy drinking (more than eight beverages per week) was associated with facial ageing signs, such as under-eye puffiness, midface volume loss, increased blood vessel visibility, and upper facial lines. Processed FoodUltra-processed foods, like chips, pizzas, burgers etc may increase the risk of skin issues due to their inflammatory effects. As per a 2021 study of over 15,000 Chinese adults, processed food intake might increase the risk of atopic dermatitis. A 2020 review noted that food processing methods like frying and high-fat diets could contribute to skin ageing.Ultra-Sweetened DrinksSugary diets have been linked to increased skin ageing. Research from 2016 suggests that low-glycemic diets may help prevent hair loss during menopause. Drinks to limit include soda, juice, sweetened iced tea, and coffee with large amounts of sugar. 