What if you could eat your way to healthy skin and nails? Well, you can. Having healthy skin, hair and nails are indicative of a nutritionally balanced diet. Having a diet filled with the proper vitamins and minerals will make your skin glow and your hair and nails grow healthy and strong. But there are certain vitamins and minerals that help these processes along. And it’s important to make sure your diet includes them. So, we’ll go over some foods that will give you the nutrients you need to create a clear complexion, thick hair, and durable nails.

“Nutritional deficiencies are often associated with skin health disorders, while diets can either positively or negatively influence skin condition,” states the studyNutrition and nutritional supplementation impact on skin health and beauty.

Vitamins and minerals for hair, skin, nail health

There are lots of things that impact how our skin, hair, and nails look including the environment, genetics, age, and more hormones. But nutrition can help us look healthy when the odds are against us in those other departments.  Vitamin A helps our cells grow, especially hair which is the fastest growing tissues in the human body. It also helps our skin and scalp retain oil and moisture. Too much Vitamin A, however, can be toxic to the body. Vitamin C acts as an antioxidant that protects our body from free radicals that cause aging. Vitamin C is also used in the collagen making process. Omega-3s keep our skin looking youthful by reducing inflammation and reducing acne-causing oil production. Zinc also helps to produce collagen and elastin production. It also is known to reduce wrinkles and promote hair growth.

Fruits and vegetables for hair, skin, nail health

Sweet potatoes are tasty and also good for your skin. They are chock full of beta-carotene which gives the vegetable its yellow-orange pigment. Beta-carotene helps our skin block the harmful effects of the sun. It also gives our skin a warmer tone which makes us look healthier than when we are pale. Beta carotene ends up getting converted into Vitamin A it also serves as an antioxidant.

Avocados are creamy, delicious, and super healthy. They are filled with Vitamin E, B, and C, as well as Omega-3s and fiber. Since Vitamin E is an antioxidant, it will help to repair damage on to your scalp which prevents your hair from growing. It also fights off free radicals and signs of aging and inflammation of the skin. Vitamin B is crucial in the hair growth process.

Berries make for a sweet and healthy snack. This is because they contain lots of vitamins and other healthy compounds. Berries have lots of Vitamin C which work as an antioxidant. Antioxidants protect your hair follicles from damaging free radicals. It also boosts collagen production which makes your hair strong. This prevents your hair from becoming brittle and breaking.

Other foods for hair, skin, nail health

Nuts and seeds have a whole lot of health benefits that are good for your skin, hair, and nails. They are filled with fatty acids, vitamins, and minerals. The types of vitamins and minerals they contain depend on what kind of nut or seed you’re eating. Most nuts have Vitamin E which prevents your scalp from becoming dry and filled with dandruff. Some seeds, like pumpkin seeds, are chock full of zinc. Zinc has been shown to help clean the skin of people with acne. Eggs are an excellent source of Vitamin B. It’s found in the yolks of eggs which contain biotin. Biotin is associated with strengthening brittle nails and reversing hair loss.