What you eat promotes radiant hair, gorgeous skin, and beautiful long nails naturally

A healthy and well-nourished body gives you the best chances to glow from within too.

To improve skin and hair, focus on a balanced diet rich in protein, healthy fats, antioxidants, and vitamins A, C, and E, along with essential minerals like iron and zinc, and phytochemicals.

Vitamins A, E and D; iron; healthy fats; carbohydrates; and protein are especially important for skin, hair and nail health.

Excellent sources of these nutrients include fatty fish, nuts, seeds, leafy greens, colorful fruits, eggs, and lean meats.

Staying well-hydrated with water is also crucial for overall skin health.

Eat regular meals, and make every effort to include healthier food choices when you dine out or purchase food.

Invest In Better Groceries

From lotions and moisturizers to conditioners and argan oil to nail-growth polish and supplements, money spent on products to promote shiny hair, supple skin and sturdy nails can add up fast. Instead of spending your hard-earned money on these products, spend it on groceries.

Diet is a major factor in the condition of your hair, skin and nails. If you’re on point with your nutrition, natural beauty can follow.

When you’re getting the right amount of vitamins and minerals every day, your body will function better. That means hydrated skin, shiny hair and strong nails.

Here’s A Breakdown Of Where You Should Get Calories Every Day:

20% from protein

20% to 30% from healthy fats

45% to 60% from carbohydrates

1. Food for Healthy Skin

If you want stronger hair and nails, you need a power combo of nutrients, good habits and the right products. Hydration is key to the vitality of your hair, nails and skin – so drink those 6-9 glasses religiously. Complement your water intake with a balanced diet rich in vitamins, proteins and minerals. Think leafy greens, fruits, nuts, seeds and fatty fish.

Sixty to sixty-five percent of the human body is made up of water. Water carries nutrients to every cell in your body and carries away the wastes to be discharged.

Having enough water in your body ensures that your skin looks moist and supple.

Water is found in the fluids we drink and also the food we eat.

Drinking plain water is a great way to help meet your daily fluid needs.

Sweetened drinks are not your best choice for a fluid top up.

While they provide fluid, they load on extra calories from the added sugars.

2. Food For Healthy Hair And Healthy Skin

Fruit and vegetables are rich in vitamins, minerals and many beneficial phytochemicals.

The yellow-orange pigments in colourful fruit contain beta-carotene which is converted to vitamin A. Vitamin A is essential for the formation and maintenance of healthy skin and hair.

Vitamin C is well known for its role in wound healing and it helps stimulate the formation of collagen, the cement that holds cells together and makes the skin feel smooth. Citrus fruit, guavas, kiwi fruit, strawberries, peppers, and green leafy vegetables are good sources of vitamin C.

Many nutrients found in fruit and vegetables vitamins A, C, E as well as, many phytochemicals are powerful antioxidants which protect cells and connective tissues from damage from powerful ’free radical“ molecules.

Aim to eat two servings of fruit and two servings of vegetables every day. For best nourishment and skin protection, focus on colourful produce, citrus fruit and green leafy vegetables.

3. Food For Hair Growth

Protein helps repair and maintain the body. Eat a variety of protein-rich food such as egg, fish, poultry, meat, beans, nuts, and seeds. Broken down to amino acids by the gut to be absorbed in the body, they are re-assembled to form the proteins that are needed to build, maintain and protect the body.

Calcium, the mineral found in abundance in dairy food such as milk, yoghurt and cheese, strengthens growing bones and teeth. Other calcium-rich food include fish with edible bones, green leafy vegetables, soybean curd made with calcium salts and calcium fortified food and drinks.

Iron is found in meat, fish, poultry, egg yolks, green leafy vegetables and dried legumes. Eating food rich in iron will help you build haemoglobin, the factor in blood that helps transport oxygen, helping to nourish all the cells of the body.

4. Eat A Well-Balanced Diet Every Day

If you’re already eating a balanced diet of vegetables, fruits, grains, lean proteins and healthy fats, you shouldn’t need pricey supplements. While supplements are necessary for some, they’re not for everyone. However, if you’re considering a supplement, opt for a multivitamin that provides 100% of essential vitamins and minerals.

Skin, hair and nails are part of your body. So, you need to nourish your whole body to look good to feed your skin, hair and nails so that you can stay optimally nourished.

Key Nutrients And Comprehensive List Of Their Sources

Lacking essential nutrients can not only prevent you from gaining radiant hair, skin and nails, but also can worsen their current condition. Those who consume low-calorie or low-carbohydrate diets sometimes experience thinning and brittle hair strands.

The calories from carbohydrates produce energy for vital organs and tissues. When carbs are drastically reduced, the body may not have enough energy to support hair growth. Also, people who greatly restrict their calories may not get enough of the essential nutrients, especially those healthy fats and proteins.

Protein: Essential for hair and skin structure and growth.

Sources: Eggs, chicken, turkey, lean red meat (85% lean or higher) fish (salmon, tuna, shrimp, rainbow trout, sardines, herring), lentils, nuts, seeds.

Vitamin A: Promotes healthy skin cell turnover and reduces dryness.

Sources: Sweet potatoes, carrots, kale, spinach, mangoes.

Vitamin C: A powerful antioxidant that supports collagen production, keeping skin firm.

Sources: Citrus fruits, strawberries, bell peppers.

Vitamin D: Eggs, specifically egg yolks.

Vitamin E: An antioxidant that helps protect skin cells from damage.

Sources: Nuts and seeds (almonds, sunflower seeds), spinach, broccoli, kiwi.

Omega-3 Fatty Acids: Reduce inflammation, keep skin hydrated, and improve hair shine. It is found in avocados, nuts and seeds, such as almonds, chia and flax.

Unsaturated Fats: Olive or canola oil.

Sources: Fatty fish (salmon, sardines), flaxseeds, chia seeds, walnuts.

Iron: Helps bring oxygen to hair follicles, preventing thinning and breakage.

Sources: Red meat, spinach, fortified cereals, beans.

Zinc: Supports tissue repair, wound healing, and collagen production.

Sources: Oysters, shellfish, nuts, whole grains, beans.

Biotin (Vitamin B7): Helps produce keratin, the protein that makes up hair and nails.

Sources: Eggs, almonds, sweet potatoes, salmon.

Important Food Groups

Fatty Fish: Provides protein, omega-3s, and selenium.

Leafy Greens: Rich in vitamins A, C, and E, and antioxidants. Spinach, kale, collards are excellent sources of important nutrients.

Nuts and Seeds: Almonds and sunflower seeds offer healthy fats, vitamins, and minerals, including omega-3s.

Eggs: A source of protein, biotin, and vitamins A and E.

Colorful Fruits and Vegetables: Provide essential vitamins and antioxidants for cell health. Cooked yellow vegetables, such as sweet potatoes and winter squash also produce nutrients that are essential for healthy skin and hair.

Other Lifestyle Factors

Stay Hydrated: Drink plenty of water to maintain skin elasticity and function.

Limit Sugar and Processed Foods: A diet high in refined carbohydrates can accelerate aging.

Manage Stress: Reduce stress through sleep, exercise, and activities you enjoy to improve skin health.

Lock In Moisture, Support Growth: Healthy fats lock moisture into your hair, skin and nails. And since your hair is primarily protein, eating the recommended amount of protein is needed for hair growth.

Superfoods

They have a high nutritional density, which means they provide more nutrients per gram than conventional foods, and they typically contain high amounts of vitamins, minerals and antioxidants.

Superfoods contain omega-3 fatty acids, omega-9 fatty acids, vitamins A, C, E, B and D, as well as zinc and glutamine, which all help to look after your hair, skin and nails.

What Foods Are Good For Hair, Skin, And Nails?

Fatty fish, like salmon, can give your skin a healthy glow due to its high omega-3 fatty acids content and anti-inflammatory benefits. Avocado is another great option, as it is rich in vitamins A, C and E, all of which support collagen formation and overall skin health. If you prefer plant-based alternatives, chia seeds are a fantastic source of omega-3s, and blueberries, which are high in vitamin A and antioxidants, are good for hair and nails.

Super foods for glowing skin and hair include avocados, chia seeds, berries, lemons, kale, almonds, carrots, sweet potatoes and pumpkin seeds.

If you’re curious about what else helps hair, skin and nails grow (and why), below are tasty foods that can give you that healthy boost you’re looking for:

Chia Seeds are a great source of omega-3 fatty acids, which reduce inflammation and protect the heart and brain from chronic disease. Sprinkle seeds onto soup or add to smoothies for an easy, every day way to incorporate them into your daily diet.

Kale. Vitamin A is good for hair growth – it helps the glands to produce sebum, which moisturises the scalp and keeps your hair looking healthy. Kale is a reliable superfood for vitamin A – add a handful to salads, lentil dal or risotto.

Almonds are rich in vitamin E, an antioxidant that supports collagen production and provides anti-inflammatory benefits for the body. Keep a bag on your desk at work to snack on throughout the day (a healthy alternative to the chocolate drawer).

Carrots. Packed with vitamin A and vitamin C, carrots support your hair, skin and nails. Try roasting them and topping with chia and pumpkin seeds to use as a side dish.

Sweet Potatoes. Like carrots, sweet potatoes are great sources of vitamins A and C. They’re delicious baked and loaded with roasted veg or cut into wedges and oven-baked.

Pumpkin Seeds. Rich in iron, magnesium, potassium, biotin and omega-3 fatty acids…pumpkin seeds certainly pack a punch for such a small food, plus biotin is great for improving hair and nail growth. Use them to sprinkle on salads, soups, or in oats.

What Fruits Are Good For Skin And Hair?

Avocados are rich in omega-9 fatty acids for keeping the top layer of your skin hydrated. They’re also a good source of vitamin E, making it a great food for healthy hair. Aside from the usual avo on toast, add slices to salad or use to create fresh guacamole.

Blueberries are high in vitamin A which helps to clear up acne as well as moderate oil levels in skin. Mix a handful into oats and a plant-based milk and leave overnight for a delicious way to perk up your morning oats.

Goji Berries. An all-rounder, goji berries contain iron, zinc and copper which are all great for radiant skin, hair and nails. Try sprinkling onto your morning oats.

Lemons. The high levels of vitamin C in lemons work to neutralise free radicals and help the body in producing collagen for firmer-looking skin. Start your day with a slice of lemon in hot water, or squeeze lemon juice onto your avocado.

What Are The Best Vitamins For Hair And Nail Growth?

Biotin (Vitamin B7) is touted as a superfood for hair and nails. It’s responsible for keratin production, the building block of your hair and nails. You can find biotin in foods like organ meats, eggs, nuts, seeds, fish and sweet potatoes.

Selenium (a mineral, not a vitamin) is also a key player in keratin production, and can help alleviate brittle nails or spilt ends. Selenium is present in Brazil nuts, seafood, meat, poultry and organ meats.

Top 10 Fruits For Glowing Skin: Know Their Skin Whitening Benefits

Fruits are a rich source of essential vitamins and minerals. Our bodies need them to function and maintain good health. Fruits also play a vital role in improving skin health. Did you know there are specific fruits for glowing skin or skin brightening fruits?

Why Are Fruits So Important For Glowing Skin?

Fruits are vital for glowing skin due to their rich nutrient content. They are packed with vitamins, minerals, and antioxidants vital for skin health. Regular intake of Vitamin C-rich fruits boosts collagen production and promotes skin elasticity.

Fruits contain antioxidants that help fight free radical damage, preventing premature ageing. Their hydrating properties keep skin moist and radiant. They also help detoxify the body and maintain moisture balance, creating a glowing complexion.

Top 10 Best Fruits For Skin Whitening:

If you are looking for skin whitening fruits to eat, here is a list of the top 10 fruits for skin whitening. Include them in your weekly diet plan to get radiant skin that glows with good health.

1. Banana. A rich source of antioxidants and Vitamins C and B6. Helps to lighten dark spots and aid skin whitening by lending an even skin tone.

Bananas are a rich source of antioxidants and Vitamins C and B6. Together, these help lighten dark spots and aid skin whitening by lending an even skin tone.

Best Time To Consume: As an early morning snack, with breakfast or post-workout, as your metabolism is fast at these times.

Calorie-watchers can avoid eating more than one banana daily, as bananas are rich in carbohydrates and sugar. Also, metabolism slows down at night, so avoid bananas after dinner.

2. Berries, Tomatoes, and Kiwi.  Contains vitamin C, antioxidants, and enzymes that promote collagen, exfoliate, and protect against sun damage. Consuming these fruits can lead to a naturally brighter and more even-toned complexion.
3. Mango. Rich in vitamin A, beta-carotene and Alpha Hydroxy Acids. Hydrates the skin, improves texture, renews skin cells, reduces acne, and helps whiten skin.

Mangoes are rich in vitamin A and beta-carotene. These hydrate the skin, improve texture, renew skin cells, reduce acne, and help whiten skin. Being rich in AHAs (Alpha Hydroxy Acids), mango pulp is also a great exfoliant.

Best time to consume: For breakfast, as part of your fruit mix or add it to your yoghurt after lunch.

Consume mangoes in moderation due to their high sugar content.

4. Papaya. It is rich in the enzyme papain. Hydrates the body, giving it a radiant glow.

Papaya is one of the best fruits for healthy skin. It is rich in the enzyme papain. While its application as a fruit pack helps exfoliate the skin, eating papaya hydrates the body, giving it a radiant glow.

Best time to consume: Eat papaya early in the morning, on an empty stomach, to help flush out body toxins and glow from within.

Excessive consumption of the fruit may cause gastrointestinal discomfort.

5. Pomegranate. Rich in antioxidants that fight free radical damage. Helps to reduce pigmentation and lighten dark spots, making the skin even-toned and brighter.

Pomegranates are rich in antioxidants that fight free radical damage. Therefore, they are great for fighting sun damage and signs of skin ageing. Pomegranates help reduce pigmentation and lighten dark spots, making the skin even-toned and brighter.

Best time to consume: You can have pomegranate juice for breakfast or have the fruit as a mid-day snack.

If you have a sensitive stomach, avoid excessive intake of pomegranate to prevent gastrointestinal issues.

6. Orange. Rich in vitamin C and fibre. Helps in inhibiting melanin production and promotes bright, glowing skin.

If you are looking for the best fruit for glowing skin, oranges may top the list. They are rich in vitamin C, fibre, and antioxidants that help inhibit melanin production and promote skin bright, glowing skin. Oranges are also great inclusions in skin-whitening face packs, oils, or creams.

Best time to consume: In the morning on an empty stomach or as a mid-morning snack.

Be cautious if you have sensitive teeth, as oranges are acidic.

7. Strawberry. Rich in vitamin C, antioxidants, and ellagic acid. Promotes collagen production, restores skin damage from UV rays, and reduces fine lines.

Strawberries are rich in vitamin C, antioxidants, and ellagic acid. These promote collagen production, restore skin damage from UV rays, and reduce fine lines. You can also use strawberry-based creams, lotions and face packs to fight hyperpigmentation and brighten the skin.

Best time to consume: Strawberries reduce inflammation and help manage blood sugar levels, so they are best consumed between meals.

If you are prone to allergies, it is best to eat strawberries in moderation.        

8. Watermelon. Contains vitamins A, B, and C. Boosts collagen production, lends an even skin tone, fights hyperpigmentation and leaves your skin plump and fresh.

Watermelon contains skin-friendly nutrients like vitamins A, B, and C. These boost collagen production, lend an even skin tone, fight hyperpigmentation and leave your skin plump and fresh.

Best time to consume: As a snack between meals or added to breakfast.

Those pre-diabetic or diabetic should consume watermelon in moderation due to its high sugar content.

9. Apple. Rich in Vitamin A, C and B. Removes excessive oil and pathogens from the skin. Helps lend an even skin tone.

Apples are rich in Vitamin A, C and B complex and are one of the best fruits for glowing skin. They remove excessive oil and pathogens from the skin. Regularly eating apples helps lend an even skin tone. Apples are also fruits for fair skin, further improving your complexion, if you fall in the fair skin tone category. But do note that the benefits of apples are not limited to a specific skin type. Antioxidants in apples boost skin cell regeneration, leaving the skin looking bright.

Best time to consume: Have an apple every day before/with breakfast or as a midday snack.

Those with irritable bowel syndrome (IBS) should consume apples in moderation.

10. Cucumber. Contains vitamin C. Brightens skin, reduces pigmentation and improves skin elasticity.

Cucumbers are packed with vitamin C that brightens skin, while reducing pigmentation and silica that improves skin elasticity. Cucumbers also have anti-inflammatory properties that can soothe and calm your skin.

Best time to consume: Have it as juice in the morning, a snack any time of the day, a salad, or mix it in yoghurt.

Eat in moderation or you may have gastrointestinal discomfort.

Your eating preferences determine how well you feel and how good you look. No matter what your food preferences and eating style are right now, you can always modify them to eat more healthily.

Radiant and healthy skin comes from many different factors. Regular consumption of fruits for glowing skin has a slow but positive impact. In addition, a balanced diet, daily skincare regimen, skin protection with sunscreen and physical activity benefit skin health.

However, if you have persistent skin concerns, you should visit a dermatologist for a customised treatment that helps you achieve glowing skin.