When we think about improving the health of our hair, skin, and nails, our first thought might be to reach for the beauty counter. The products promise to strengthen our nails, lengthen our hair, and keep our skin fresh.
But maybe you should make a diversion to the grocery store. The things you put on and put inside your body can have equal significance.
“Your skin and your body will reflect what you’re putting into your body,” says Alain Michon, medical director of the Ottawa Skin Clinic and a medical professional certified by the American Academy of Aesthetic Medicine.
It sounds doable, delicious even. But is it possible to eat to have better and healthier hair, skin, and nails? Here’s what the research and three experts say.
Does food impact hair, skin, and nails?
You’ve likely heard about the scientific backing for the notion that specific foods can promote heart health.
But what about hair, skin and nails? The research is evolving and, at times, mixed.
Hair:
A Mediterranean diet high in raw vegetables and fresh herbs, along with diets high in protein and soy, maybe a helpful supplemental therapy for non-scarring alopecia, according to a 2020 review of 24 papers involving more than 1,700 patients.
2016 research indicated that women who ate low-glycemic-index diets rich in complex carbohydrates, vitamins A, B, and C, and minerals such as zinc and magnesium may have less hair loss during menopause.
A small 2019 case study of two women aged 39 and 41 suggested that limiting intake of mercury-rich tuna could reverse hair loss during early menopause.
According to a 2019 review, diets deficient in zinc, biotin, vitamins A and C, and other micronutrients may have an impact on the health of hair.
Skin and nails:
A 2022 review suggested that following a plant-based diet could benefit skin barrier health and function.
On the other hand, a 2020 study on nutrition and skin indicated that there is not enough research to conclude whether diet can prevent signs of aging.
Nails are rich in keratin and nutrition can impact their health.
An old review from 2010 indicated that almost any nutritional deficiencies, such as calcium or iron, could affect nail growth.
A 2019 review suggested that people with deficiencies in micronutrients, such as biotin, vitamins A and C, and zinc, are more likely to have less healthy nails and skin.
What foods to eat and why?
While research is evolving, particularly for nails and skin, nutrition may be a low-cost, low-risk way to try to improve hair, skin, and nail growth.
Here’s what some dieticians and dermatologists suggest putting on your plate.
Fatty fish:
Katie Tomaschko, MS, RDN, says seafood rich in omega-3 fatty acids can benefit hair and skin.
“Omega-3 fatty acids might help reduce inflammation and redness in the body and skin,” says Tomaschko, a private practice doctor in Buffalo, New York. “They are also a rich source of protein, the powerful antioxidant vitamin E and biotin, a nutrient that supports keratin production.
The fish she recommends are:
- salmon
- herring
- mackerel
Sweet potatoes
According to Tomaschko, beta-carotene, a carotenoid that is abundant in sweet potatoes, is a precursor to vitamin A.
“Vitamin A promotes keratin production and is essential for healthy skin and nails,” says Tomaschko.
An older study from 2004 indicated that anthocyanins in purple sweet potatoes have antioxidant properties that can improve skin inflammation. Free radicals, which can hasten the aging process, are another threat that antioxidants can help ward off.
A 2012 study suggested that people with vitamin A deficiency may notice harmful effects on their hair and skin.
Nuts and seeds:
Tomaschko says some seeds, especially sunflower seeds, are good sources of:
- biotin
- protein
- Vitamin E
Paula Doebrich, MPH, RDN of Happea Nutrition says that dried fruits, like almonds and walnuts, also boast the antioxidant vitamin E, which helps fight oxidative damage.
She also says that vitamin E also boasts anti-inflammatory properties that can help absorb energy from UV light and protect against skin damage and visible signs of aging, like fine lines and sun spots.
Avocado
Tomaschko says avocados are full of healthy fats and nutrients that promote healthy skin and nails, including:
- C vitamin
- vitamin A
- Vitamin E
23 milligrams of vitamin C, 16.1 micrograms of vitamin A, and roughly 5 milligrams of vitamin E are found in one cup of mashed or pureed avocado.
A 2017 review suggested that fruit and vegetable consumption was linked to skin health and noted that vitamin C intake is usually associated with produce consumption.
The review also included studies indicating that vitamin C might help with collagen production and reduce the appearance of wrinkles.
However, the review stopped short of definitively stating that this nutrient could fight aging.
Egg
Protein is an essential part of a healthy hair diet, says Doebrich.
“Our hair is made up of a protein called keratin, so a diet insufficient in protein can make it brittle,” says Doebrich.
An extra-large egg contains almost about seven grams. Reliable source of protein.
Dark green leaf
Loading up on leafy greens provides your body with plenty of nutrients that can benefit your hair, skin, and nails.
Examples of dark leafy vegetables include:
spinach
cabbage
chard
Chinese cabbage
kale
Oysters
Hit the oyster – your hair and skin will thank you.
“Oysters are an excellent source of zinc,” says Doebrich. “Zinc is necessary for hair growth and tissue repair.”
One cup of oysters contains 97.5 milligrams of zinc. These fish are also high in protein: 14.2 grams per cup.
Foods rich in water
Drinking water isn’t the only way to increase your intake. According to Tomaschko, the following foods have a high water content:
cucumbers
watermelon
celery
apples
Peaches
tomatoes
lettuce
Cantaloupe
watercress
strawberries
A 2018 review suggested that more research into hydration and skin health was needed.
Which foods or additives to avoid and why:
Tomaschko says you don’t need to completely eliminate anything from your diet unless you have an allergy or intolerance.
However, some foods should be consumed in moderation.
Alcohol:
If you want to toast something every night, Tomaschko suggests saying “cheers” with something other than alcohol.
According to Tomaschko, alcohol dehydrates you and causes our bodies to worry about filtering it out, which keeps our bodies from performing their regular daily tasks, such as supporting the health of our skin and nails.
A 2018 study of more than 3,000 women aged 18 to 75 of diverse ethnic backgrounds including Caucasian, Asian, Black and Latina suggested that heavy drinking, defined as more than eight drinks per week. it was associated with signs of facial aging.
These included:
swelling under the eyes
loss of volume in the mid-face
greater visibility of blood vessels
upper lines of the face
Moderate alcohol consumption was linked to puffiness under the eyes and loss of volume in the central part of the face.
Processed food:
Avoiding ultra-processed foods can reduce the risk of skin problems.
According to Tomaschko, “These foods may run the risk of causing inflammation in the body, which would be harmful to our skin and nails.”
Foods to consider as “once in a while” treats include:
sweet, fatty, or savory packaged snacks
sweets, biscuits and cakes
mass-produced packaged bread
margarine
cereals
soups and instant noodles
processed meat and cheese
A 2021 study of more than 15,000 Chinese adults indicated that eating processed foods may increase the risk of atopic dermatitis.
A 2020 review found that some studies linked food processing methods such as frying and high-fat diets to skin aging.
Ultra-sweetened drinks:
Studies pointing to a possible link between sugary diets and skin aging were cited in a 2020 review.
Low-glycemic diets may help prevent menopausal hair loss, according to research published in 2016.
Tomaschko recommends limiting the consumption of:
drink
juice
sweetened iced tea
coffee with large amounts of sugar
Frequent Asked Questions:
Want to know more about the relationship between food and hair, skin and nails? Get the facts below.
Can supplements help hair, skin, and nail growth?
Michon says there is evidence that supplements can promote the growth of hair, skin and nails.
However, he advises people to be careful and consult a supplier. Don’t think of supplements as a substitute for a diet full of healthy foods.
“It’s important to note that supplements should not replace your regular diet,” he says. “Instead, use supplements alongside the whole foods you are consuming.”
A small, older study of 71 patients indicated that biotin might help strengthen nails.
Omega-3 supplements may help lessen UV-induced skin damage, according to a different 2011 study.
However, a 2020 study indicated several risks of taking beauty supplements, including an increased risk of cancer with long-term use.
Doebrich says most people in the United States get enough nutrients from diet alone.
What are the best vegan foods for hair, skin and nails?
Although protein has been linked to healthy hair and skin, Doebrich says you can get these benefits – and others – if you follow a vegan diet.
She advises:
- Nuts and seeds
- legumes
- fruits and vegetables
- plant-based sources of iron, such as dark leafy vegetables.
- soy foods such as tofu, tempeh and soy milk
What foods are bad for hair, skin and nails?
The good news: No food is completely off-limits unless you have an allergy or intolerance, Doebrich says.
On the other hand, some foods are best enjoyed occasionally, including ultra-processed and fried foods, sweet treats and sugary drinks, and alcohol.
These foods have been linked to problems such as hair loss, skin aging, skin dehydration and atopic dermatitis.
Security Considerations:
For safety and efficacy, dietary supplements are not approved by the FDA. Doebrich says it’s crucial to talk to your doctor before starting supplements.
According to a 2020 study, taking supplements may increase the risk of diabetes and cancer, as well as cause choking and allergic reactions.
There’s conflicting evidence about whether dairy products, particularly cow’s milk, can exacerbate acne, notes the American Academy of Dermatology (AAD). Talk to a healthcare professional before eliminating dairy products from your diet, as they contain other nutrients.
Take Away:
There is evidence to suggest that certain vitamins, minerals and types of diet can help improve the health of your hair, skin and nails. These include low-glycemic, high-protein diets; vitamins A, C, and E; and omega-3 fatty acids.
Try foods such as fruits, vegetables, nuts, avocados, and salmon.
It is best to avoid ultra-processed and sugary foods. You don’t need to eliminate them all together, but limiting your intake can reduce inflammation and dehydration of the skin, improving the health of your hair, skin and nails.
Always talk to a healthcare professional before supplementing. Most nutrients can only be obtained through food, and long-term supplementation carries risks.