Best food for healthy hair and skin

Best food for healthy hair and skin

The secret to glowing skin and silky hair is in our diet. It’s the truth as old as the hills. The ancient Greeks were scoffing garlic and dried apricots because they knew the food could work miracles for their bodies. Following the Greeks’ example, let’s find out what else we should eat to look healthy.

glowing skin and silky hair

We can use the best shampoos, conditioners, creams and moisturisers money can buy, but for really healthy looking hair and skin we need to feed them from the inside out. So let’s be careful what we put on our plates. You won’t believe how much your body will appreciate your efforts! There’s no magic food – of course – that will keep us looking forever young, but diet does affect how our hair and skin look. Why? Because food contains lots of beauty nutrients like zinc, biotin, protein, selenium, fatty acids, iron or vitamins (C, A, E). If we have nutritional deficiencies our hair may be brittle and our skin – dry. Don’t let that happen.

Food that will keep your skin and hair healthy


If your skin gets itchy and dry or maybe it’s oily and greasy – oats could be the answer. They have high amounts of B-vitamins, zinc, biotin, magnesium and potassium that can cleanse our skin as well as hair. They are also filled with fiber and antioxidants. There’s no doubt that eating oatmeal for breakfast is a superb way to start a day.


It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C which help in promoting hair growth. Spinach also keeps our hair moisturized so it doesn’t break. As a storehouse of many anti-ageing antioxidants, spinach destroys free radicals from our body and helps us to maintain the skin young and glowing. Its crispy leaves are used as ingredients in a variety of cuisines.

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They have a ton of omega 3 fatty acids, biotin, and vitamin E – ingredients that are crucial for our hair and skin. Thankfully, we consume them every day as they can be found in chocolates, cakes and cookies. We can add some to salad or just eat walnuts like a snack. Scientists say that eating just about seven shelled walnuts a day may be all it takes to take advantage of their beneficial properties.


Mushrooms are rich in Vitamin D, selenium and antioxidants that protect our skin from damage and promote healing. They are also a good source of iron which can combat hair loss. What is more, they are rich in copper and therefore good for our hair by facilitating iron absorption. You can add mushrooms to almost every meal.

Bell peppers

They come in red, orange, yellow, and green. All of them are loaded with nutrients like vitamins A, C and K, carotenoids and dietary fiber which makes them beneficial for the overall good health. By consuming bell peppers daily, our skin and hair are kept youthful. So, don’t wait and pop some bell peppers into your shopping basket!


They are full of folic acid which is essential for hair growth and cell renewal. They have the second-highest ratio of protein per calorie of any legume, after soybeans. They are also full of iron, zinc and biotin – key ingredients for healthy hair and skin. Lentils aren’t just for vegetarians! Try adding them to a meat soup.


They are low in calories, but high in nutrients. The antioxidant power of blueberries protect us from premature aging. The vitamin C helps to prevent hair loss. Some nutritionists believe that if we make only one change to our diet, it should be to add blueberries. Perfect for topping your yogurt or for making pies.

Fatty fish

They have incredible beauty benefits, including glowing skin and shiny hair. The best example of the fatty fish is a salmon – one of the best food sources for omega-3 fatty acids. Mackerel, sardines and anchovies are also really healthy. Try it grilled, baked, with a salad or in sushi – yum-yum!


They are a good source of zinc, which aids in skin cell renewal. Zinc also keeps our nails, hair, and eyes healthy as it helps keep the oil glands around the hair follicles working properly. Oysters also provide selenium, another important hair building block. It’s advised to eat oysters once or twice a month.

Dark Chocolate

Who doesn’t like chocolate. Dark chocolate helps skin stay hydrated and protects skin from sun damage. Thanks to being a circulation-booster, it is also found to be very effective in reducing hair loss. Keep in mind that the best kind of chocolate should be at least 60 percent cacao. If you’re not sure how to balance your diet, make an appointment with a personal trainer or a dietitian via Booksy. Just click on

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