Best Food for Healthy Skin and Hair

Best Food for Healthy Skin and Hair

15th Mar 2022

brightly colored fruits, vegetables, and nuts on a wooden background

To achieve your greatest natural beauty, your hair and skin need to be nurtured and hydrated. Proper care and the right nutrients are essential to achieve the silky locks and glowing complexion of your dreams. The essential proteins and fats your body needs can be found in the foods you buy at the grocery store. A healthy diet can enhance your overall health.

Both your hair and skin cells produce proteins like keratin, collagen, and elastin that provide strength. The production of these proteins naturally slows as we age, but consuming enriching, essential nutrients can boost their production. The best foods for healthy hair and skin should be non-processed, as processing tends to remove nutrients. Non-processed foods help you achieve your goals of healthy living and meet the recommended daily value for vitamins and essential fats.

Sticking to a protein-rich diet packed with lean meats like chicken and fish ensures you’re getting close to your daily value of the fats and vitamins which are required for nourishing scalp care. Along with protein, you need to make sure you’re consuming a combination of polyunsaturated fats, like omega-3, which is often found in fish, and antioxidant-rich foods, like cranberries, grapes, pomegranate, and blueberries, to promote healthy circulation at the scalp. A healthy scalp means healthy hair growth. When determining what to eat for healthier skin, be sure to try antioxidant-rich foods like raspberries, strawberries, pecans, and even dark chocolate because they are believed to have strong anti-aging properties. They also help to prevent dry and itchy scalp. Another essential nutrient is zinc. It regulates the oil that your hair follicles produce and helps skin regeneration, like during wound healing. Simply adding more sources of zinc to your diet, like mushrooms or kale, improves your overall health and quality of life.

Prioritize Proteins, Antioxidants, and Essential Vitamins

Feed your body the delicious fuel it deserves to earn your reward of luscious locks and youthful skin. It doesn’t have to be a difficult or stressful process. It’s just a matter of using your intuition when you plan your next meal. Try to incorporate bright, vibrantly-colored foods like kale, peppers, grapes, and raspberries in every meal. It’s a good rule of thumb that a colorful plate is more likely to be better for you than a plate of beige and brown food. The best foods for healthy skin and hair can be found easily at your nearest grocery store. These items are most likely around the perimeter of the grocery store in the dairy, meats, and produce sections. Incorporate the following suggestions into your weekly shopping list for an easy, well-deserved skin and hair health boost.

How to Get Bouncy, Full-Bodied Hair

a girl lying on the ground surrounded by healthy foods like grapes, bananas, avocado, and apples

To achieve the healthiest version of your hair, you need to focus on high protein and healthy nutrients that strengthen and cleanse your scalp. Vitamins help clean out any dirty oils that may be plugging up your root follicles. The top five vitamins for healthy hair are Biotin, Vitamin C, Vitamin D, Iron, and Zinc. A well-maintained scalp can prevent dryness or itchiness with sufficient moisturization. Once you begin to prioritize protein, you will notice how the quality and strength of your hair growth improves. Luckily, all of this can be achieved by just incorporating these recommendations for the most beneficial foods for healthy hair.


Obsessing over split ends or dry hair? Ditch the bulky supplements and opt for a juicy orange. They’re sweet, sour, and packed with enriching Vitamin C. Even just one orange a day or a couple a week can help produce enough collagen to strengthen each hair strand. Its protective properties can help prevent early onset hair loss. Oranges are also an antioxidant. These essential nutrients promote healthy circulation at the scalp with the protein-rich collagen that is produced. Remember: your hair cannot grow healthy without enough protein.


One of the most important elements of food for healthy hair and skin is clean protein. Unfortunately, hamburgers don’t count. Instead, prioritize meals with salmon for a healthy dose of protein and omega-3 fats. Unsaturated fats are necessary for nourishing hair growth, while protein ensures a long-lasting strength. It’s a surefire way to achieve the sleek hair you see in shampoo commercials. If you’re looking for other ways to up your daily value of protein, you can try cooking with quality pork or vegetarian alternatives like tofu. Between meals, snack on nuts for more convenient ways to get the recommended daily allowance of protein in your diet.


Almond butter also works. The biotin and vitamin E found in almonds are great for keeping your luscious locks strong. Vitamin E breaks down any oil that may be blocking your hair follicles, while biotin promotes keratin production for fast growth. Nuts like pecans and seeds such as pumpkin, sunflower, and flax are good to eat for healthy skin, too. Enough vitamin E daily naturally protects against free radicals, which can break down your skin’s collagen and result in blemishes. Try throwing sunflower seeds into your next lunchtime salad for a crouton alternative that also serves as a great source of this vitamin.


Always make sure you have enough iron in your diet. A healthy serving of leafy greens like spinach, which happens to also be low in calories, contains 15% of your daily value of iron. Not only is it an important part of any balanced diet, but it also slows down hair loss. Beware of falling into iron deficiency which can lead to fatigue and weak hair. Update your diet to include iron-rich foods, like shrimp, lobster, and scallops, for proper hair cell nourishment. Taking a daily iron supplement may help as well.

Red Meat

Red meat in moderation can be a great source of zinc. When buying red meat, look for the leanest fat option available. Because the body doesn’t store zinc, you can meet your daily requirement for this essential nutrient through foods for healthy skin and hair. Zinc is extremely important when it comes to hair health because it regulates the hair glands, to prevent dandruff and itchy scalp. If you don’t eat red meat, then you can also find zinc in other protein sources like shellfish, nuts, chickpeas, lentils, and other legumes. Oysters have a higher zinc per serving size than any other food, but chicken and lean red meat provide most of the zinc in the American diet. Other good zinc options include whole-grain foods and dairy products.


This algae superfood may sound odd but it does wonders for your hair. It’s a great source of magnesium which promotes blood flow. Good circulation can slow down hair loss. Magnesium also moisturizes a dry scalp. While you may have heard about this trendy superfood in the media, it lives up to the hype. Try it for positive, preventative health properties. Mix into yogurt or smoothies for a convenient diluted way to enjoy all its nutrients. Spirulina is also said to improve fatigue and boost energy.


The cheese containing the highest amount of L-lysine remains parmesan, making it an ideal food for healthy hair and skin. Lysine is an important amino acid that helps maintain your hair’s volume. Healthy levels of collagen production maintain your hair’s bounce. It’s important to prioritize collagen and lysine because a deficiency in the latter often results in hair weakness. There’s a direct correlation between the absence of lysine and the rate of hair loss. So be sure to pick up some fresh parmesan in the dairy section at your local market the next time you go grocery shopping.

How to Get Clear and Well-Toned Skin

glasses of water infused with slices of blood orange and kiwis

Improve your complexion by increasing collagen production with yummy foods that prevent wrinkles and other signs of aging. Hydration combined with the toning properties of necessary vitamins can give you a refreshed look. Be sure to add water to your daily diet to stay fully hydrated throughout the day. From UV ray protection to immunity boosts that help heal wounds quickly, there are lots of benefits to incorporating skin superfoods like cucumber, eggs, and broccoli into your diet. Most of what to eat for healthier skin are popular ingredients that can already be found in your kitchen. It’s all about consistency each week.


Hydration is a huge helper when it comes to keeping skin healthy and youthful. This yummy, crunchy vegetable may be a popular self-care eye mask, but eating raw slices also has many health benefits for your skin. The silica found in cucumbers helps build collagen that retains the elasticity of your skin. This is especially good when you are dealing with free radicals, which can pester your collagen production. Cucumbers contain loads of essential antioxidants as a source of vitamins A, C, E, and K. Replenish depleted blood vessels underneath your skin with all the necessary nutrients.


Explore the delicious anti-aging secrets of the world like the tried-and-true health benefits of goji berries. This superfruit can be considered one of the best foods for healthy skin and hair. Goji berries are a superfood, containing beta-carotene which stimulates the aging hormone and improves overall skin quality. Protect yourself against the effects of the sun naturally with the health benefits of these berries. You can find goji berries at your local health foods store. Enjoy them as a convenient snack or an excellent flavor addition to your yogurt or smoothies.


No surprise here; avocados are an obvious answer when you’re wondering “What do I eat for healthier skin?” because it is so rich in nutrients. They are an excellent source of vitamins C, E, and K. You can also get a large portion of your daily value of magnesium, potassium, beta carotene, and omega-3 fatty acids. Incorporating just 2-3 avocados into your week’s meals is a simple, delicious way to incorporate all the nutrients you need for the glowing complexion you deserve. The healthy fats you get from consuming avocado make such a large difference in maintaining healthy, vibrant skin. Try avocado on a lean turkey burger or make some homemade guacamole.

Sweet Potato

In fact, most reddish-orange vegetables provide health benefits for your skin. It’s true. Red bell peppers, carrots, and tomatoes are all valuable and delicious foods for healthier skin. They all make good sources of beta carotene, a necessary nutrient that eventually converts to vitamin A in the body. Vitamin A protects your skin from UV damage and also boosts skin hydration with its natural moisturizing properties. If you notice your skin feeling particularly dry and cracked, you may be experiencing Vitamin A deficiency.


Integrating healthy servings of broccoli throughout your week can be a great way to consume loads of fortifying antioxidants. As a source of both vitamin A and C, broccoli is great for revitalizing collagen production. It can be a great way to fight back against those pesky free radicals. Broccoli also contains Vitamin K which reduces skin redness and black eye circles. Give yourself the natural anti-aging treatment with this highly underrated vegetable. Do you bruise easily? Broccoli can also help diminish any bruise marks or other blemishes that may be preventing you from having clean, clear, and glowing skin.


Aside from protein, eggs are a great source of sulfur. Sulfur increases collagen in the bones and joints, which can help prevent illnesses that attack the skin. You can protect your skin from dermatitis and scalp dandruff with the collagen produced by sulfur. It’s also great for skin repair and growth. You can also find sulfur in garlic, which explains why garlic is always praised for its anti-aging and anti-inflammatory properties. It is a universally known remedy for what to eat for healthier skin. Add garlic to your next recipe to help boost your sulfur intake.

Dark Chocolate

It’s scientifically proven that chocolate has superfood health benefits. Chocolate above 70% cacao contains flavonols, which act as antioxidants. Make sure to check the sugar content because sweeter chocolate can irritate the skin. The darker the chocolate, the more fortifying the effects. In fact, dark chocolate can help protect your skin from UV rays by improving the elasticity of your skin. Just a little piece can brighten your mood and your complexion.

The Major Nutrients Found in the Best Foods for Healthy Skin and Hair

To close, let’s discuss some of the most important nutrients that can be found in the best foods for healthy skin and hair:

  • Protein — This is the key to strong hair and skin that doesn’t get damaged easily. Healthy sources of protein are essential for fortifying the natural protein compounds that make up your hair, also known as keratin. Weak, easy-to-break hair tends to be a problem that develops with age but it can be curbed with proper protein. Quality meat and low-fat dairy products are easy, effective options that you can incorporate daily.
  • Iron — Give the red blood cells in your scalp a well-deserved performance boost. Great scalp circulation keeps hair follicles in peak condition by cleansing any excess oil that may be blocking growth. Iron helps strengthen hair at the root, which is especially important if you are someone who experiences a lot of hair fallout. There are many delicious everyday sources of iron to choose from, including shellfish, beets, tofu, and spinach.
  • Omega-3 — Quality fish or nuts that are rich in polyunsaturated fatty acids, like omega-3, are great examples of what to eat for healthier skin. These essential fats regulate your skin’s oil production while softening and balancing skin. Consistent intake of omega-3 will help nourish and grow your hair, skin, and nails. Give your hair the healthy shine you desire.
  • Vitamin B — Another great way to protect the red blood cells that are working hard to grow your hair is to increase your intake of vitamin B. Making sure you’re getting enough vitamin B complex daily helps increase sebum production. This self-regulating natural moisturizer keeps your locks looking beautiful. Load up on red meat, oats, or low-fat dairy products next time you’re at the grocery store for total hair strength from root to tip.
  • Vitamin C — Make sure the foods you eat for healthy skin and hair are rich in vitamin C. It’s important for your body’s natural collagen production. Collagen strengthens each strand of hair so that it continues growing at a rapid and healthy rate. It also protects from signs of premature aging and other blemishes. It’s easy to get your fill of this nutrient; find it in vibrant foods like oranges, berries, bell peppers, and more.
  • Zinc — This mineral is very high on the list of what to eat for healthier skin. If you suffer from acne or eczema, prioritize zinc-rich foods to minimize future breakouts. It’s essential to keep your skin toned and clear. There are plenty of zinc-rich foods that also provide your scalp with natural cleansing benefits. You can prevent dandruff and keep your oil glands clean. Try shellfish for high zinc content or get your daily value from peanuts, cereal, and other forms of protein.

And while it probably goes without saying, water is another key component of improving skin and hair health. Always consume at least six glasses a day to keep your body at an optimal level of hydration. People who drink more water are less likely to suffer from intense scars, wrinkles, or aging lines. Water directly impacts your skin’s elasticity. It satiates your hair follicles. Your hair needs to be hydrated to grow properly.

Many of these foods for healthy skin and hair have fortifying effects on other parts of your overall health as well, like better eyesight and stronger nails. Just by incorporating these approachable superfoods into your diet, you are strengthening your body’s cells. It is a snowball effect that brings you an ultimately healthier lifestyle, with the bonus of gorgeous hair and a glowing complexion. Creating sustainable change starts in the kitchen.

Improve Skin Health With Salameh Skin Care

If you’re interested in learning more about the best foods for healthy skin and hair, we would love to help! Get in touch with us to schedule your complimentary consultation, and one of our patient care coordinators will meet with you to discuss your health goals and how to achieve them. We can also recommend medical-grade skin care products to help cleanse, exfoliate, and reduce the appearance of fine lines and wrinkles as part of our 360-degree approach to beauty. Trust Salameh Plastic Surgery & MedSpa to help you achieve the healthy hair and skin of your dreams!

Legal Disclaimer

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. The views and nutritional advice expressed by Dr. Salameh are not intended to be a subtitute for conventional medical service. If you have a severe medical condition, see your physician of choice. Individual results may vary. Side effects: If you are sensitive to vitamins or any ingredients, have any allergies, we suggest speaking with your physician first to avoid any side effects.

Statement regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease or health condition.