Best foods for health skin , hair and nails : Glowing skin, strong nails, and glossy hair indicate towards a great beauty regime. However, the importance of a good diet cannot be ignored. It is a good diet that provides various nutrients, which have been used by people for centuries, inside and out.

Best Foods To Eat for Healthy Skin, Hair and Nails

Foods To Eat for Healthy Skin, Hair and Nails

In recent days, you can wash your hair and moisturize the skin with rosemary, honey, avocado, Rosehip, and olives. These are just a few of the ingredients. Surprisingly, rubbing a simple ingredient like olive oil face can provide a beautiful glowing skin.

Essential Nutrients for Healthy Skin, Hair and Nails

Healthy skin, nails and hair require a combination of various nutrients through a balanced diet. Here are the most essential nutrients required to attain healthy skin, nails, and hair.


Hair, nails, and skin are mostly proteins. These proteins – collagen, keratin, and elastin – help to fight off wrinkles and provide elasticity and strength. Include good sources of protein in your diet, like chicken, meat, fish, eggs, and dairy foods to get healthy skin, hair, and nails.


Iron deficiency can be a reason for dull skin, nails, and hair. This can lead to pale and itchy skin, dry and brittle nails along with increased hair fall. So, add some good sources of iron to your diet for better health of nails, skin, and hair.

Fluids and Flavonoids

Both flavonoids and carotenoids help to protect the skin from UV damage while improving skin hydration and condition. Increase your water intake to get well hydrated skin, nails, and hair. Water and flavonoids work jointly to aid blood circulation as well as transport of nutrients.

Therefore, give yourself a daily dose of flavonoids with a few cups of green, black, or white tea, a glass of red wine, a few squares of dark chocolate, or a cup of hot cocoa.

Foods for Healthy Skin, Hair, and Nails

With beauty products getting more high-tech, the top complexion cures are still obtained from the most natural products. It has proved through research studies that you can influence your looks by simple choice of foods. Hair fall and hair growth, hormone balance, skin collagen production, and similar more factors depend upon your choice of foods.

Well, there is no magic food that can keep you looking young forever. However, lifestyle, diet, and attitude play an important role in affecting the aging process and looks of your skin.

It is, therefore, important to know about the essential nutrients, and foods that provide these nutrients, required for healthy skin, hair, and nails. Here is a list of the best foods to eat for comprehensive health of your skin, hair, and nails.

Foods to Eat for Healthy Skin

When it comes to healthy and glowing skin, what you put in your body matters a lot more than what you put on it. Check out the following list of the top foods to keep your skin healthy and glowing.

# Green Tea

Green tea is a great source of antioxidants to combat acne symptoms. It has the potential to lower the levels of an acne-producing hormone. It is recommended to brew up to 3-5 cups of green tea daily to reap full benefits for the skin. Adding further, the antioxidants contained by green tea help the skin to look healthier and younger.

# Brown Rice

If you have ever checked the packaging labels of your skin products, you must have seen ceramides in the list of ingredients. These lipid molecules work to help the skin maintain the moisture level of the skin. They are also found in foods like brown rice.

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Eating naturally occurring ceramides allows them to incorporate into the skin’s outer layer and keep it hydrated as well. It has been proven through clinical studies that the consumption of ceramides through brown rice can improve the hydration levels significantly thus making it healthy and glowing.

# Fish and Seafood

As per an international study published in the ‘Journal of the American College of Nutrition’, people who consume diet rich in seafood and fish had lesser skin wrinkles. This is probably because of the omega-3 fatty acids contained in fish and seafood. Wrinkle development occurs because of inflammation.

Inflammatory chemicals are just like acid rain on the skin’s collagen levels. Omega 3s contained by sea food and fish, sow down the dial on the production of these inflammatory chemicals.

Adding further, the omega 3s also help to fight acne, a clear sign of inflammation with red spots. Moreover, these omega 3s also contain mod regulating benefits to help with the stress component related to acne.

It is recommended for acne sufferers to eat 4-5 servings of oily fish every week to get healthy and glowing skin. However, if eating that much fish is not possible for you, you can also go for fish oil supplements.

# Berries