7 Healthiest Foods For Skin And Hair – You Must Get Healthy

Most times, our mind goes to the beauty counter when we think of improving the health of our skin and hair. But does cosmetic gives healthy skin and hair? This saying states that our skin and hair reflect what enters our bodies. So if you want healthy and good-looking skin and hair, you must be intentional about your food.

Maintaining healthy skin and hair is a top priority for many people, and a balanced diet can play a crucial role in achieving this goal.

Although numerous beauty products promise to improve the look and feel of skin and hair, a healthy diet can give you the essential nutrients that support the body from the inside out.

This article will discuss the healthiest foods for skin and hair.

7 Healthiest Foods For Skin And Hair

Below are the seven healthiest foods for skin and hair.

1. Avocados

Avocados are an excellent source of healthy fats and nutrients that enhance the health of your skin and hair. Avocados are rich in vitamin A, C and E.

One cup of pureed or mashed avocado contains 5 milligrams of vitamin E, 16.1 micrograms of vitamin A, and 23 milligrams of vitamin C. The vitamin C content helps with collagen production, reducing wrinkles’ appearance.

Vitamin A reduces the quantity of sebum (the body’s natural oil) that helps your skin and scalp to be re-balanced. Vitamin E gives your hair a solid base to grow correctly and enhances your skin’s health.

2. Sweet potatoes

Another healthiest food for skin and hair is sweet potatoes. Sweet potatoes are an excellent source of carotenoid beta-carotene, an antecedent of vitamin A. This vitamin A promotes keratin production, essential for healthy skin and hair.

study stated that purple sweet potatoes contain anthocyanins, anti-oxidant properties that improve the skin. Also, these antioxidants protect your skin and hair from free radicals that can cause premature aging.

3. Fatty fish

Fatty fish is one of the healthiest foods for skin and hair because they are rich in omega-3 fatty acids that reduce redness and inflammation in the body and skin.

Also, fatty fish contains protein, vitamin E, and biotin, a compound that enhances keratin production. Examples of fatty fish that are good for the skin and hair are salmon, herring, and mackerel.

4. Water-rich Fruits

Hydration is essential for healthy skin and hair. Water-rich fruits help to provide water and essential nutrients that help to keep the skin and hair supple. Examples of water-rich fruits are:

  • Watermelon
  • Cucumber
  • Tomatoes
  • apples
  • peaches
  • lettuce
  • cantaloupe
  • strawberries.

5. Eggs

Eggs are also one of the healthiestfoodsd for skin and hair; they improve the keratin level, preventing your hair from becoming brittle and breakage.

One extra-large egg contains almost seven grams of protein, which is healthy for skin and hair.

6. Dark leafy greens

Eating dark leafy greens is good for skin and hair because they are rich in vitamins and minerals such as vitamin K, vitamin A, and iron. These nutrients can help improve blood circulation, reduce inflammation, protect against harmful UV rays, and stimulate cell turnover for clear skin.

They are also rich in antioxidants, such as carotenoids and vitamin C, which can help fend off harmful free radicals and lower the risk of certain cancers.

Examples of dark and leafy greens include spinach, kale, swiss chard, bok choy, and collard greens.

7. Oysters

Oysters are a good source of zinc essential for hair growth and tissue repair. One cup of oysters contains 97.5 milligrams of zinc, which helps repair and regenerate the skin and hair. Collagen, also found in oysters, makes hair strong.

Unhealthy Foods for the Skin and Hair

Examples of food that are unhealthy for the skin and hair include:

  • Alcohol
  • Processed food
  • Ultra-sweetened drinks, such as soda, sweetened iced tea, and coffee with lots of sugar.


Specific vitamins, minerals, and properties are essential for skin and hair health. If you need healthy skin and hair, choose a diet rich in vitamins A, C, and E, omega-3 fatty acids, and high protein.

Avoid processed foods, alcohol, tobacco, carbonated drinks, and harmful cosmetic products if you want healthy skin and hair.