9 Best Foods for Amazing Hair, Skin, and Nails

We all want our hair, skin and nails to be strong, beautiful and give off a natural vibe, right? gives that easy, airy and beautiful vibe, doesn’t it? There are so many products to try drinkshas silk pillowcases has lotions and potions.

These tools will make all the difference, but if your diet isn’t providing your body with the nutrients it needs, you’ll still face an uphill battle. We’re talking dry, brittle and dull hair, skin and nails, even with the most expensive bougie products available.

Luckily, there are many delicious foods that are AMAZING for your hair, skin, and nails. Adding them to your regular diet can help you get the most out of your skincare and beauty efforts.

So today we are sharing the best foods for your hair, skin and nails.

But before we dive in, remember: a truly glowing look starts with a nutritious, complete and balanced diet. Primarily whole, fresh, and even partially or entirely plant-based diets can do wonders for overall hair, skin, and nail health.

Most of the foods below are also great choices for reducing breakage, preventing brittle nails, promoting nail growth, and keeping your skin supple. When you focus on foods that are naturally nourishing and rich in healthy fats, antioxidants, proteins and minerals, you give your body the best possible foundation for beauty from the inside out.

8 Best Foods for Amazing Hair, Skin, and Nails

Salmon

Oily fish like salmon are SO healthy. First of all, it is one of the best sources of omega-3 fatty acids, which can help protect your hair, skin and nails from sun damage, boost hydrationreduce skin redness, and fight acne.

Salmon is also a food rich in biotin (vitamin B7) and protein, which can help reduce signs of aging and strengthen your hair and nails. You’ll also find plenty of vitamin E in salmon, an antioxidant that fights free radicals (aka environmental toxins).

All this makes salmon the ideal food for healthy hair, skin and nails. Need salmon recipes? Try our salmon and vegetable recipe among our takeaway meal ideas.

And if you are interested in how salmon sperm facials can be beneficial for your skin, read this article. Yes, you read that correctly.

Meat

Organic, grass-fed, and finished meat is something Lauryn swears by these days. From meat sticks to her bowl of meateating more of it made a huge difference in his energy levels and his HAIR. From blonde to brunette, eating more meat and getting more protein in general made her locks long and strong.

To learn more about healthy eating for carnivores, listen or watch this episode of the show with Dr. Paul Saladino.

Eggs

Eggs are another food rich in protein, healthy fats, antioxidants and biotin. All the nutrients that give you truly super silky and shiny hair. They will also give your skin and nails a boost.

There are also many folic acid in eggs, which is the nutrient responsible for healthy cell growth. So of course, it helps to strengthen your skin, nails and hair and make them radiant.

One of the best things about eggs is their versatility. You can prepare them in SO MANY ways. Lauryn still does them inside her Caraway pan – 3 poached eggs with a little leaven. Yum. She’s also been known to throw a few hard-boiled eggs in her purse if she’s rushing out the door.

What I eat per day and the bowl of meat I keep talking about

Sunflower seeds

Let’s go back to those softball days of the past. . . sunflower seeds. They are fantastic for skincare and beauty thanks to biotin, protein and antioxidants.

They can help your body absorb UV light (in a healthy way) while protecting your skin from damage caused by ultraviolet waves (but you should still wear FPS). This means healthy skin, hair and nails.

It is also a good food choice for lymphatic drainagewhich is the process of draining toxins and excess fluids. This helps eliminate puffy eyes and dark circles while stimulating the skin’s natural collagen production. Perfect for anti-aging.

Unsalted sunflower seeds are quite tasty, but if you want to dress it up, try this Homemade trail mix. It includes other healthy ingredients like pistachios, cashews, almonds, dried banana chips, freeze-dried raspberries, and dark chocolate.

Dark green vegetables

Dark leafy green vegetables are generally excellent sources of zinc, iron, and vitamins A, B, C, and K. (Almost the entire alphabet is there.) This includes green vegetables like spinach, kale, Swiss chard, bok choy, and collard greens.

The nutrients in dark leafy greens can help maintain healthy hair follicles, promote hair growth, repair damaged hair and nails, and hydrate your entire body. It’s also another top pick in our list of foods for lymphatic drainage.

If you’re not a big fan of salads, don’t worry. There are many delicious ways to prepare your dark green leafy game. Try this egg white omeletthese kale chipsOr Reese Witherspoon’s Smoothie.

Fruits and vegetables rich in water

When it comes to skin, hair and nails, hydration is EVERYTHING. You can get water by your emotional support water bottlesure, but eating water-rich foods is another great way to get extra hydration.

There are many fruits and vegetables that are good for the health of your hair, skin, and nails, such as cucumbers, watermelon, celery, apples, peaches, tomatoes, lettuce, cantaloupe, and strawberries.

Many of these also make our list of superfoods that make your skin glow, because that’s what hydration does that makes you glow. Get These Water-Rich Foods by Making This quick and easy apple snack, I drink this strawberry milkor by preparing this caprese salad with peaches and tomatoes.

Sweet potatoes

Sweet potatoes contain many of the essential beauty ingredients we mentioned earlier, like vitamins A, B, C, and E, but they also contain beta-carotene, which is very good for your health.

Beta-carotene helps protects you from UV rays, smoothes your skin, reduces hyperpigmentation and hydrates your body. It even has a natural tanning effect. Win, win.

Oats

Okay, but have you eaten dressed oatmeal? It’s so good, it’s like dessert. We have recipes on the blog for Coconut Blueberry Oatmeal, baked oatmeal with applesAnd peaches and creamed oatmealand they are all amazing and super healthy.

Vitamin B, manganese, iron, zinc and fiber all have beauty benefits such as reducing hyperpigmentation, dryness, acne and the appearance of fine lines and wrinkles. Additionally, they can promote hair growth, collagen production, and hydration.

Lawyers

Finally, the lawyers. Probably a superfood that you all know. It is an excellent source of omega-3 fatty acids and vitamins A, B, C and E. Like many other foods on this list, it can help encourage collagen production, reduce signs of aging, promote lymphatic drainage, increase hydration and strengthen/repair hair.

To enjoy avocados, you can take your pick: avocado toast with a squeeze of lemon and chili flakes, guac and chips, or chopped into a salad. If you opt for guac, try this recipe (it’s the best) with that of Lauryn favorite chips.

What you eat matters for your beauty and skin, so stock your fridge with the healthy foods above and enjoy.

And if you need a little head start, Lauryn swears by adding Beauty salt in his mornings, using Peptide for eyebrows at the roots of his hair, this high frequency wand and focus on scalp care.

x, The Skinny Confidential team

+ To learn more about eating well, see these foods to help balance hormones.

++ Learn more about salmon sperm facials here.