December 14, 2023

8 Nutrient-Rich Foods for Radiant Skin, Lustrous Hair, and Strong Nails


Avanthika Nityanand

M.Sc Human Genetics, B.Sc Plant Biology & Plant Biotechnology

Visit our LinkedInVisit LinkedIn Profile
8 Nutrient-Rich Foods for Radiant Skin, Lustrous Hair, and Strong Nails
Quick Links

When we consider enhancing the health of our hair, skin, and nails, our minds often turn to the products available at the beauty counter. These products promise to revitalize our skin, fortify our nails, and enrich our hair.

But an equally, if not more, practical approach might be found in the aisles of your local supermarket. The nutrients we consume are pivotal in our overall beauty and health, arguably matching the importance of topical treatments.

Beautiful skin begins with exceptional skincare, but it's deeply influenced by the nutrients we feed our body. A balanced diet rich in vitamins and minerals can do as much for the health of your skin as the most advanced skincare products.

Dr. Zoe Draelos, renowned dermatologist and expert in cosmetic dermatology.

The concept of eating your way to improved hair, skin, and nails is not only appealing but also practical. But how accurate is this approach? To find out, we delve into research and insights from three experts in the field.

Can Diet Impact Your Skin, Hair, And Nails?

The impact of diet on the health of hair, skin, and nails is an area of growing interest and research.

Hair Health

The role of nutrition and diet in treating hair loss is dynamic and expanding. Vitamins and minerals such as vitamins A, B, C, D, E, iron, selenium, and zinc play significant roles in non-scarring alopecia. Nutritional deficiencies can lead to acute telogen effluvium, sudden hair loss due to weight loss or decreased protein intake, and diffuse alopecia, as seen in niacin deficiency​​​​. General health and nutritional status significantly influence hair's structure, texture, and viability​​.

Skin Health

Dietary changes are increasingly recognized as a therapy component for various skin conditions, including acne, atopic dermatitis, aging skin, psoriasis, and rosacea. Certain nutrients, foods, or dietary patterns can act as disease triggers or be beneficial. Emphasizing whole foods over highly processed foods may help treat certain skin conditions and prevent associated comorbidities​​.

Nail Health

The chemical profile of the nail, including its keratin, sulfur, and mineral composition (magnesium, calcium, iron, zinc, sodium, copper), is crucial for its health. Nutritional deficiencies can affect nail growth in various ways. Dietary supplements and biotin have shown promise in treating nail disorders and improving conditions like brittle nail syndrome​​.

These studies and reviews from PubMed illustrate the significant role diet plays in hair, skin, and nail health, underscoring the importance of a balanced and nutrient-rich diet for overall dermatological health.

Foods To Add To Your Diet

Fatty Fish

The dermatology and nutrition science consensus acknowledges the benefits of omega-3 fatty acids in fatty fish for overall health, including dermatological health. [ref] Omega-3 fatty acids, particularly EPA and DHA, are essential for various bodily functions and are linked to healthy aging, including the health of skin, hair, and nails​​.

grilled salmon fish on top of grilled vegetables
Photo by Malidate Van on


Eggs, particularly their high biotin content, play a significant role in skin, hair, and nails health. Biotin, also known as Vitamin B7, is an essential cofactor for metabolic pathways in humans and is often recommended for improving the health of skin, hair, and nail disorders. While biotin has gained popularity for its claimed benefits, especially for hair and nail growth, the research supporting its utility in healthy individuals is limited​​​​. [ref][ref]

pastry and boiled egg on plate
Photo by Foodie Factor on

Clinical trials have demonstrated that oral biotin supplementation can improve brittle nails' firmness, hardness, and thickness. It has also shown potential benefits for certain nail conditions like triangular, worn down nails, trachyonychia, and habit tic nail deformity​​.

Regarding skin and hair health, the benefits of biotin (found abundantly in eggs) are widely recognized. However, more high-quality, large-scale studies are needed to establish its effectiveness fully. Consuming eggs as a natural source of biotin may contribute to the health and appearance of skin, hair, and nails, complementing other dietary and lifestyle approaches.


Berries play a crucial role in maintaining the health of skin, hair, and nails, primarily due to their high content of antioxidant phenolics. These phytochemicals, including flavonoids, stilbenes, tannins, and phenolic acids, are essential in neutralizing reactive oxidant species and free radicals produced in various physiological processes. [ref]

top view photo of food dessert
Photo by Jane Doan on

A diet rich in antioxidants, such as those found in berries, supports the body's antioxidant defenses, which are critical for preventing the pathology of chronic disorders like cardiovascular diseases and inflammation and potentially influencing the health of skin, hair, and nails. Berries' phenolics contribute to overall fitness and might delay the onset of aging and combat microbial pathogens​​. [ref]

While the direct impact of berries on skin, hair, and nail health is explicitly an area that merits further research, their general health benefits, especially related to antioxidative properties, make them an essential diet component to maintain and improve dermatological health.


Spinach (Spinacia oleracea L.) is highly regarded as a functional food due to its diverse nutritional composition, including various vitamins, minerals, phytochemicals, and bioactives. These components in spinach have extensive health-promoting activities. Specifically, spinach-derived phytochemicals and bioactives can scavenge reactive oxygen species, thereby preventing macromolecular oxidative damage.

They also modulate the expression and activity of genes involved in metabolism, proliferation, inflammation, and antioxidant defense.

spinach chicken pomegranate salad
Photo by Kaboompics .com on

These biological activities of spinach contribute to its anti-cancer, anti-obesity, hypoglycemic, and hypolipidemic properties, which in turn can positively impact the health of skin, hair, and nails. The rich nutrient profile of spinach, particularly its antioxidants, is essential for maintaining healthy skin, hair, and nails, as these nutrients help in cellular repair and maintenance​​. [ref]

Nuts And Seeds

Nuts and seeds are nutrient-dense foods, rich in unsaturated fatty acids and other bioactive compounds like high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. These components contribute to their potential health benefits. While specific research directly linking nut and seed consumption to skin, hair, and nail health is limited, their nutrient profile suggests a beneficial impact.

The unsaturated fatty acids, vitamins, and minerals found in nuts and seeds are essential for maintaining and improving the health and appearance of skin, hair, and nails. These nutrients play key roles in cellular repair and inflammation reduction and provide essential building blocks for healthy skin, hair, and nails​​. [ref]

Sweet Potatoes

Sweet potatoes have garnered research interest due to their unique nutritional and functional properties, making them beneficial for overall health, including skin, hair, and nails. They are rich in bioactive carbohydrates, proteins, lipids, carotenoids, anthocyanins, conjugated phenolic acids, and minerals. These components contribute to sweet potatoes' antioxidative, anti-inflammatory, and anti-aging effects.

top view of food
Photo by Ella Olsson on

The antioxidative properties are vital for skin health as they combat oxidative stress, leading to skin aging and damage. The rich nutritional profile of sweet potatoes supports the maintenance and repair of skin, hair, and nails, although direct research focusing specifically on these aspects is limited​​. [ref]


Avocados are a rich source of monounsaturated fatty acids, carotenoids, and phenolic compounds, nutrients known for their beneficial effects on the skin. A clinical study highlighted the impact of avocados on skin health, explicitly noting an increase in skin elasticity and firmness. This study, which focused on the consumption of avocados by healthy women over eight weeks, demonstrated significant improvements in the firmness of the forehead skin.

Although no changes in skin hydration, pigmentation, sebum production, or UVB resistance were observed, the findings suggest that daily avocado consumption may enhance facial skin's elasticity and firmness​​​​. [ref][ref]

sliced avocado fruits on round white ceramic plate
Photo by Anne on

These properties of avocados, particularly their rich nutrient composition, suggest potential benefits for skin health and hair and nail health. However, direct research on these aspects is limited. The nutrients found in avocados are essential for maintaining healthy skin, hair, and nails, contributing to cellular repair and health.

Red And Yellow Bell Peppers

Red and yellow bell peppers are rich in nutrients beneficial for skin, hair, and nail health. They contain high levels of vitamin C, known for its antioxidant properties and crucial for collagen synthesis. Collagen is a key protein that helps maintain skin elasticity and strength and supports the structure of hair and nails. Additionally, bell peppers are abundant in total carotenoids, especially in red and orange varieties.

photo of red and yellow peppers
Photo by Jessica Lewis on

Carotenoids are potent antioxidants that protect skin from oxidative damage, contributing to aging and various skin diseases. Total flavonoids in bell peppers, particularly in green and purple varieties, also indicate their potential as antioxidants. These flavonoids can contribute to the protection of skin cells and the overall health of skin, hair, and nails​​. [ref]

Foods To Avoid

For maintaining healthy skin, hair, and nails, limiting or avoiding certain foods that can negatively affect your body's overall health and appearance is advisable. These include:

  1. Sugar: High sugar intake can lead to inflammation and worsen skin conditions like acne.
  2. High-Glycemic Foods: Foods that cause a rapid spike in blood sugar can contribute to acne and skin aging.
  3. Dairy Products: Some may find that dairy exacerbates skin conditions such as acne.
  4. Processed Foods: Often high in unhealthy fats and additives, processed foods can negatively impact skin health.
  5. Excessive Alcohol: Alcohol can dehydrate the body, leading to dry skin and affecting hair and nail health.
  6. Salty Foods: Excessive salt can lead to water retention and puffiness in the skin.
  7. Fried Foods: High in unhealthy fats, they can lead to oilier skin and poor overall health.
  8. Caffeine: Overconsumption of caffeine can lead to dehydration, affecting skin hydration.

Remember, individual reactions to foods can vary, so monitoring how your body responds to different dietary choices is essential.


Incorporating nutrient-rich foods like fatty fish, eggs, berries, spinach, nuts and seeds, sweet potatoes, avocados, and red or yellow bell peppers into your diet can significantly enhance the health and appearance of your skin, hair, and nails. These foods contain essential vitamins, minerals, and antioxidants that support cellular repair, reduce inflammation, and boost overall dermatological health. By making these dietary choices, you nourish your body from the inside out and contribute to a radiant complexion, vibrant hair, and strong nails, showcasing the profound impact of nutrition on beauty and wellness.

Share this article

Livest Health's assurance

crossmenuchevron-down-circle linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram