5 Superfoods For Your Nails, Hair, And Skin

5 Superfoods For Your Nails, Hair, And Skin

You can tell a lot about a person's health and diet by looking at their hair, nails, and skin. Toxic overload, stress, and a poor diet can all contribute to lackluster skin, dry hair, and brittle nails that never seem to grow. There are also many foods that inflame our cells and end up tearing apart the collagen, keratin, and elastin that keep our skin smooth and our hair and nails strong. 

The good news is that when you eat healthier, that also shows. Once you commit to making changes in your diet, you will often see a noticeable difference in the quality of your hair, nails, and skin. Some foods are especially rich in nutrients that support a healthy appearance. Here are 5 superfoods that can help support amazing hair, nails, and skin:

1. Raw Organic Almonds

You will find plenty of vitamin E in raw almonds. Vitamin E is a natural antioxidant that supports the production of collagen1. Almonds are also rich in the B vitamin biotin, which helps to strengthen your hair and nails. 

When choosing almonds, always go for organic and raw. When nuts or seeds are roasted, they become more acidic. Raw almonds are alkaline-forming, which can help support healthy pH levels and reduce inflammation and acidity. They also contain enzymes that help with the digestion of nutrients.

2. Leafy Greens

Leafy greens are full of vitamins A, C, E, K, and B, and minerals like iron, potassium, magnesium, and calcium, which are crucial to the health of your nails, hair, and skin.2 You can choose from a variety of green leafy vegetables, including spinach, watercress, collards, kale, and broccoli. Your body absorbs nutrients from greens like a sponge. 

Darker green foods tend to be the most nutritious. Spirulina, a dark green seaweed, is also a fantastic source of biotin, protein, iron, and Vitamin B12 that will support your nails, hair, and skin even further. It is suggested that you drink a whole food green smoothie each morning to make sure you are getting all the necessary nutrients and vitamins found in leafy greens.

3. Orange Root Veggies

Sweet potatoes, carrots, pumpkin, and winter squash all contain high amounts of Vitamin A, which supports your nails, hair, and skin. They're also rich in vitamin C, an antioxidant that fights free radical activity, which can have negative effects on elastin, collagen, and keratin and contribute to signs of aging3

Be sure to always steam, bake, or use a slow cooker instead of frying your vegetables, as it will enhance the antioxidant content without overcooking them. It's best to eat root vegetables, like carrots, raw when possible.

4. Raw Organic Pumpkin Seeds

Pumpkin seeds are the most potent, nutritious, and alkaline seed you can eat! They contain a large amount of iron, potassium, magnesium, biotin, omega-3 fatty acids4, and protein. They are similar to almonds in that they help the body to maintain an alkaline state.

Not only do pumpkin seeds improve your mood and energy, but they are also full of nutrients that improve that health of your nails, hair, and skin. Always go for raw and organic pumpkin seeds instead of roasted and salted.

5. Oats

If you're looking for an inexpensive superfood, consider eating more oats. Oats have protein, B vitamins (including biotin), magnesium5, and potassium, which benefit your hair, nails, and skin. They also are anti-inflammatory, filled with fiber, and have plenty of antioxidants.

Including oats in your diet will help your body to fight inflammation, reduce stress, provide nutritional support to your cells, and clear the skin. When possible, choose non-GMO organic rolled or steel cut oats rather than instant oats. They contain more nutrients and are less processed.

You can also try the following foods to help with your hair even further:

  • Walnuts
  • All green vegetables
  • Quinoa
  • Wild rice
  • Chia seeds
  • Avocados
  • Hemp seeds
  • Tahini (sesame seed butter)
  • Lentils
  • Chickpeas
  • Edamame (young green soybeans)
  • Berries


2. https://www.healthline.com/nutrition/vitamins-for-nails, Top 8 Vitamins and Nutrients for Healthy, Strong Nails
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/, The Roles of Vitamin C in Skin Health, 2017 Aug; 9(8): 866
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112259/, The influence of selected ingredients of dietary supplements on skin condition, 2014 JunPMC4112259
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/, Magnesium basics, 2012 Feb; 5(Suppl 1): i3–i14