The right nutrition can go a long way toward improving the appearance of your hair, skin, and nails.

Both hair and nails are made up of a protein called keratin, meaning that they both need similar nutrients to thrive. When it comes to your skin, whether it’s the sun, air pollution, or stress, your skin gets hit hard, but certain nutrients help it fight back. Luckily, since skin is an area of much concern, there is plenty of research about foods that will keep it looking great.

Since these three features consist of similar cells, they basically each require the same nutrients to grow healthily. And here is a list of top nutrition choices when it comes to healthy hair, skin, and nails.

Fatty Fish

Salmon is loaded with vitamin D and protein, it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy. Besides being good for your heart, mind, and hair omega-3 fatty acids may play a role in the prevention of non-melanoma skin cancer as well. So next time you’re planning your meals don’t forget to add to your list salmon, tuna or mackerel, just be sure to avoid farm-raised varieties.


They are high in B vitamins and vitamin E which are essential for hair health and growth. Vitamin E helps to prevent damage at the scalp and vitamin B promotes cell turnover. They also fight the signs of aging and prevents inflammation of the skin. Avocados also are an excellent source of healthy fats, omega-3 fatty acids that promote healthy skin and hair. They are also rich in fiber and vitamin C.


Egg yolks contain biotin, which is a B vitamin. When biotin levels are low, it may result in brittle nails and hair loss. Why eggs are just perfect? Because not only that they contain biotin but when combined with the protein they also contain plenty of, they promote better results when it comes to stronger hair and nails.

Nuts and Nut Butters

All nuts have slightly different properties and benefits. For example, almonds are full of magnesium and vitamin B2, which help keep your hair and nails strong and shiny. Walnuts contain iron, selenium, calcium, zink, biotin, vitamin E and B vitamins. The combination of vitamin E and B vitamins is known to benefit your skin. B vitamin lowers stress, and vitamin E, a natural antioxidant, helps in fighting the free radicals induced due to stress. Like walnuts, brazil nuts are high in selenium which is not only good for promoting healthy skin and scalp, but the mineral can also help prevent hair loss. Rich in magnesium, zinc, iron, selenium and phosphorous, cashew nuts have loads of proteins and antioxidants for great skin and hair. Eating cashew nuts as wells as using cashew oil on your scalp helps the skin and hair to produce the pigment melanin. It gives a smooth texture to the hair.


Oats are one of the best whole grain sources. They contain protein, biotin, anti-inflammatory properties, magnesium, and potassium. They are also high in fiber and antioxidants, providing our cells with nutritional support.

Dark Chocolate

It’s like we needed another reason to eat more chocolate, right? Dark chocolate helps skin stay hydrated and protects skin from sun damage. Aim for dark chocolate that has at least 75% or higher cacao content.

Sweet Potato

Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. They also consist of beta-carotene which can be converted to vitamin A, this helps keep your skin healthy by acting as a natural sunblock and helps keep your hair shiny and lustrous.

Leafy Greens

Greens provide vitamin C, a powerful antioxidant that helps prevent hair breakage and repairs the skin from any damage caused by exposure to UV rays and environmental toxins. Vitamin C also helps to boost collagen production, promoting the skin’s firmness and elasticity. Spinach and kale are great sources of phytonutrients, which have antioxidant and anti-inflammatory benefits. Spinach also helps with the skin’s elasticity.

Red, Orange and Yellow Bell Peppers

Red, orange and yellow bell peppers are another source of beta-carotene. They also have a high amount of vitamin C, an antioxidant that creates collagen, which keeps skin firm and strong.


Another great source of vitamin C that contains all of the major carotenoids, including lycopene. Beta-carotene, lutein, and lycopene have been shown to protect the skin against damage from the sun and may also help prevent signs of aging. Also, vitamin C is an antioxidant that strengthens hair follicles and prevents breakage.


Berries contain high amounts of potent antioxidants, vitamins, and minerals. These fruits (the many varieties of berries) are some of the best to eat to heal damage of hair, skin, and nails.


Our diet and lifestyle habits play a crucial part in how our hair, skin, and nails appear. By incorporating the above-mentioned foods into your lifestyle you can nourish all three from the inside out.