The beauty diet: Foods for healthy skin and hair

Beauty as well known to many, is in the eyes of the beholder. It is also said that we are what we eat. Food contains many of the beauty ingredients

The beauty diet: Foods for healthy skin and hair
  • PublishedJanuary 28, 2021

Beauty as well known to many, is in the eyes of the beholder. It is also said that we are what we eat. Food contains many of the beauty ingredients that have been used over the years to enhance beauty. Inasmuch as there is no magic food that will keep us looking young forever, diet affects your natural beauty in most cases.

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To achieve that glossy hair, skin glow and strong nails, foods rich in protein top the list. This is because hair, nails and skin are made up of similar protein cells. Keratin, collagen and elastin are proteins that provide strength and elasticity. Here are some of the foods you can eat to enhance your beauty from inside out.


Salmon is loaded with vitamin D, protein, omega-3 fatty acids, iron and zinc.

Image: Lemon pepper Salmon. ( Source: landolakes.com)

Omega -3 fatty acids protect the skin from sun damage, give health to the scalp, prevent hair loss and strengthen the nails. Iron helps the hair to look more vibrant.


Carrots contain beta-carotene which turn into vitamin A antioxidant known to contain its anti-aging properties that nurture the skin and keep it young hence the glow, strong and smooth nails and healthy hair. Beta-carotene can also be found in spinach, broccoli, peas and romaine lettuce.

Image: Carrot juice. ( Source: Healthline.com)


This tasty snack is packed with a protein punch that is easily digestible. They also have vitamin A, E, iron, vitamin B7 and vitamin B12. Vitamin A promotes healthy hair, nail growth and is equipped with anti-aging properties. Vitamin E goes a long way to protect the skin against harmful UV sun rays, keep the skin glow.

Image source: ( dailymail.com)

Vitamin E keeps the hair shiny, fuller and with strong strands. Vitamin B7 helps improve your nail health and hair strength while vitamin B12 maintains the hair colour, keeping it more vibrant.

4.Low-fat dairy

These products contain calcium and vitamin D, a combination that helps strengthen nails and promote hair growth. Skim milk, low-fat yoghurt and cheese give a nice boost of both.

Image: Low fat milk. ( Source: unspash.com)

Soy milk is also a good source of calcium and vitamin D.


There’s nothing as tasty in the morning as a bowl of oatmeal. This meal contains copper, zinc and B vitamins.

Image source: ( healthyeating.org)

These nutrients all work together to keep your nails healthy. Zinc is a powerful tool in fighting acne hence a glow and smooth skin. It reduces inflammation and kills acne.


Beans are the most magical protein fruit ever. The more you eat the stronger your nails become. They have biotin, zinc and protein. These nutrients tend to make your nails stronger and protect them from splitting.

Image: Cooked beans. ( Source: delish.com)

Beans also enhance your hair by combating biotin deficiencies. Most legumes are high in protein zinc and antioxidants which boost collagen production giving your skin elasticity and a healthy glow.


They have the highest antioxidant properties of all fruits and vegetables. They give anti-aging properties that enhance the skin’s glow and also combat acne.

Image source: chopra.com

You can take it as a snack at any given time or better still top it with your breakfast oatmeal.


Tomatoes have powerful antioxidants that have a bunch of benefits for your skin. They are also loaded with vitamin C, beta-carotene, lycopene alongside carotenoids. All these works together to protect the skin.

Image source: (nytimes.com)

Carotenoids increase your skin protection from harmful UV rays that cause sunburns, especially when combined with vitamin E. A better way to get a slice of both is with a Caprese salad- sliced tomatoes, basil and mozzarella accompanied with olive oil.

9.Water and other fluids

Good hydration is not only good for your overall health but also essential for a smooth and flawless skin.

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For a well hydrated skin, hair and nails, be sure to drink eight to ten glasses of water daily. A cup of tea- black, green or white- contains flavonoids which help to maintain skin hydration and protect against UV rays.

Feature Image Source: [pintrest.com]

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