7 Foods To Eat for Healthy Skin and Hair

Nutrient deficiencies can really impact your skin, hair and nails. If you want to have shiny, healthy hair and a clear complexion, what you put into your body matters as much as the products you use. Instead of reaching for junk food or processed convenience foods, try adding some of these to your meal:

Blueberries

Blueberries contain a wide range of antioxidants, including vitamins A and C, which help prevent skin damage. The B vitamins and proanthocyanidins found in these colorful berries may also contribute to hair health and growth.

Try adding some blueberries to yogurt, oatmeal, granola, baked goods, or just eat them alone as a healthy snack.

Sweet Potatoes

Sweet potatoes are very high in vitamin A (betacarotene), an antioxidant with powerful anti-aging properties. Vitamin A from food sources can help your skin retain moisture and may prevent and repair damage to your skin.

Sweet potatoes also contain many other nutrients, such as vitamin C, iron, pantothenic acid, and trace minerals, that are beneficial for skin and hair.

Pumpkin and carrots are also great sources of betacarotene.

Spinach 

Spinach is a good source of iron. Iron is essential in helping red blood cells carry oxygen to your skin, scalp, and the rest of your body. Vitamins A, B, and K are also present in spinach along with magnesium.

Spinach is one of the more versatile greens. It can be added to everything from a salad or smoothie to a casserole. 

You can also experiment with kale, collards, and other greens.

Walnuts

Walnuts will add nice crunch and favor to any dish and provide healthy fats that will give your hair and skin some moisture. Most nuts are also a good source of zinc, which can help protect skin and control inflammation. Walnuts are also full of antioxidants, biotin, and minerals.

Almonds and avocados are great alternative sources of antioxidants and healthy fats if you do not have walnuts.

Eggs

Eggs are a good source of quality protein, essential for healthy hair and skin. They are also an excellent source of biotin and sulfur. Sulfur is important in the production of collagen and the absorption of B vitamins.

An egg can also contain healthy fats and a variety of vitamins and minerals, depending on the diet and health of the chicken that laid it.

Eggs can be eaten several different ways and also applied externally as part of a facial or hair treatment.

Fatty Fish

Fatty fish, such as salmon or mackerel, are an excellent source of the Omega-3 fats that your hair and skin will love. Fish is also a good source of protein and biotin.

Salmon is an excellent fatty fish choice, because it is also high in pantothenic acid (Vitamin B5). Pantothenic acid is a major component in wound healing, new cell growth, and maintaining a healthy barrier for your skin.

Pineapple

Pineapple is high in vitamin C, an antioxidant that may have anti-aging properties, It also has some vitamin A, B vitamins, and trace minerals in it.

Pineapples contain a powerful anti-inflammatory compound called bromelain that is not present in most other fruits. Bromelain combats inflammation and may soften skin and help with digestion. 

This fruit is traditionally found in fruit salads, smoothies, and other drinks, but it also tastes great when grilled and paired with meat or vegetables.

What is your favorite beauty food? Share it with us in the comments!