Eat your way to radiance: foods that support healthy hair, skin, and nails

When it comes to radiant, youthful beauty, many look to pricey creams, serums, laser treatments, and injections. But we're here to tell you, you can’t overlook the kitchen! 

The connection between diet and our external appearance is far from a coincidence. Our hair, skin, and nails directly reflect our inner health. Don’t just take it from us; some foods have been scientifically proven to promote a vibrant glow from the inside out. 

Here are some specific vitamins and nutrients found in foods that can help you age gracefully and maintain healthy hair, skin, and nails. Try to get them into your weekly rotation for the best results.

1. Vitamin A: Sweet Potatoes

Sweet potatoes are a delicious addition to your plate and a powerhouse of beta-carotene, a precursor to vitamin A. This essential nutrient promotes healthy skin by supporting cell turnover and repair. Research has shown that eating more beta-carotene-rich foods like sweet potatoes can help improve skin-aging appearance—by improving skin elasticity and hydration, skin texture, wrinkles, and age spots—keeping your complexion glowing and youthful. So, don't underestimate the humble sweet potato's ability to nourish your skin from within.

Try them: Sliced and roasted as sweet potato fries, spiralized as an alternative to noodles, grated as a hash, mashed or used as a pizza or quiche crust. 

2. Vitamin C: Bell Peppers

Vitamin C is a major player in collagen production, and brightly coloured ones are abundant sources of this essential vitamin. Studies have highlighted the significance of vitamin C in dermatology, emphasizing its role in maintaining skin elasticity and protecting against oxidative stress. By including bell peppers in your meals, you can boost your skin's natural defences and enhance its overall radiance, proving that beauty starts from within. 

Try them: In omelettes, fajitas, roasted on sandwiches, blended into dips, or sliced raw and dipped in hummus.

3. Vitamin E: Walnuts

Walnuts are not just tasty snacks and salad toppers but also provide a substantial dose of vitamin E, a potent antioxidant that shields your skin from oxidative damage. Research has shown that combining omega-3 fatty acids and vitamin E in walnuts can help improve skin health and slow signs of aging. Incorporating walnuts into your diet can nourish your skin from the inside out, promote a youthful glow, and protect against environmental stressors. So, make walnuts a regular part of your beauty regimen for skin that radiates health and vitality.

Try them: In baked goods, blended into pestos, as a yogurt topper, on salads or in trail mix.

4. Omega-3 Fatty Acids: Fatty Fish

Fatty fish like salmon, mackerel, and sardines are not just delicious seafood options; they are also rich sources of omega-3 fatty acids, essential for promoting skin health and hydration. Scientific research has emphasized the benefits of omega-3 fatty acids for skin health, highlighting their role in maintaining skin moisture and elasticity. By incorporating fatty fish into your diet, you can nourish your skin from within, supporting its natural barrier function and enhancing its overall appearance. Aim to enjoy several servings of fatty fish each week to keep your skin glowing and supple.

Try them: Baked as part of an entree, roasted and flaked and moulded into fish cakes, as a salad topper—and as for sardines, pair them with some pickled goods and crackers as an adventurous and nutrient-dense snack. 

5. Antioxidants: Avocados

Avocados are loaded with healthy fats and antioxidants that benefit both your skin and hair. Studies have shown that the antioxidants in avocados play a key role in promoting skin health and hair strength, protecting against damage from free radicals. By including avocados in your diet, you can nourish your skin and hair with essential nutrients, helping them maintain their vitality and lustre. So, embrace the creamy goodness of avocados and let their beauty-boosting properties enhance your overall radiance.

Try them: Sliced over soups, stews, and salads, mashed into dips, or as a base for a healthy chocolate pudding. 

6. Collagen: Collagen-Rich Foods

Collagen is a vital protein that supports skin elasticity and nail health. Consuming some form of collagen on a regular basis—like bone broth or taking a high-quality collagen supplement—can help maintain these essential functions. Research has demonstrated the beneficial effects of collagen supplementation on skin physiology, highlighting its role in improving skin elasticity and hydration. Incorporating collagen-rich foods into your diet can support your skin's structural integrity and promote healthy, resilient nails. 

Try it: Sip bone broth to break a fast or as a snack, use it as a base for soups and stews, cook rice, grains, and legumes, and use it as a liquid to mash potatoes.

7. Monounsaturated Fats: Olive Oil

Olive oil, known for its monounsaturated fats and antioxidant properties, is a versatile ingredient that benefits skin health and well-being. Scientific studies have explored the effects of olive oil consumption on healthy skin aging and found that monounsaturated fats may help to slow visible signs of aging, thanks to their anti-inflammatory effects. By incorporating olive oil into your diet, you can nourish your skin with essential nutrients and promote a healthy, radiant complexion. Always choose a high-quality extra virgin olive oil, the purest, most health-improving variety.

Try it: In salad dressings, drizzled over a hot bowl of soup, in marinades, for all your sautėeing and frying, brushed over vegetables before grilling or roasting and in pestos. 

About the Author

Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com