Ultimate Nutritional Guide for Healthy Hair and Skin

Glossy hair and clear skin are some of the attributes of beauty. While you can associate the nice features with a consistent beauty regimen, you shouldn’t underestimate the importance of a proper diet. Food has plenty of beauty nutrients that you can harness. There is no miracle food that you can eat for beautiful hair and skin. The key is to follow the right diet and put on a great attitude!

1. Seafood

Your body requires fat, but not the greasy kind you get from pancakes. Essential fats like omega-3 and omega-6 are vital for several body functions, such as a healthy scalp. If your scalp is ever itchy, there is a chance that you have essential oils deficiency. The body cannot make these essential fats, yet you require them. These essential fats, available in seafood, produce chemicals that are used to control inflammation and boost immunity. Therefore, they are essential in ensuring flawless skin and reducing allergic reactions.

2. Yoghurt

A cup of low-fat, healthy yoghurt has more calcium than a cup of fat-free milk. Calcium is good for your nails, teeth, hair, and posture. Greek yoghurt is mainly filled with protein and calcium content that gives you a lovely smile. If you combine regular yoghurt intake with a good hair regimen, your mane will be looking exceptional.

3. Protein

Hair and skin are chiefly made of proteins, such as collagen, elastin, and keratin. These proteins keep wrinkles at bay, as well as increasing strength and elasticity. Most of the proteins we eat are found in chicken, dairy foods, fish, eggs, meat, and legumes. Since protein is the primary building block of the body, being low on these nutrients will result in an ill-looking skin and hair. While at it, make sure you don’t consume more than you need. Any extra protein is converted to fat that’s stored in the body, which you wouldn’t fancy.

4. Dark Chocolate

Unlike the widespread belief that warns against eating dark chocolate with the proposition that it causes acne, chocolate is right for your skin. It helps to protect the skin from the sun’s harsh ultraviolet rays. Cacao contains anti-ageing antioxidants known as flavonoids that prevents skin discoloration, fine lines, and wrinkles. Chocolate also makes you feel happy because upon eating it, the brain releases feel-good hormones.

5. Sweet Potatoes

If you are hoping to have a glowing skin, you should consider consuming this superfood more regularly than during thanksgiving only. Sweet potatoes help to improve immunity and result in healthy-looking, beautiful skin. The orange color of the veggies is because of its busting vitamins A, E, and C content. You can eat potatoes in any way, such as roasted, steamed, sautéed, and baked.

6. Walnuts

Walnuts are healthy, delicious, and great for your skin. The nuts are rich in Vitamins E and H, which are vital in the formation of nails, hair, and skin. The deficiency of vitamin H (biotin) may result in hair loss and skin disorders. The body requires about 50 micrograms of the nutrient in a day. When you combine it with other nutrients, you will undoubtedly meet your daily needs.

7. Liver

Do you feel tired all the time? If yes, there is a chance that you have an iron deficiency. Skin, nails, and hair might also suffer if you don’t have enough iron in your body. Your skin might become itchy and pale. Some people even experience cracking at the side of the mouth because of low iron levels. Your hair might look brittle, dull, and dry. The liver is a leading source of iron that you should consider consuming regularly.

8. Water

Water may not be classified as “food,” but it is crucial for great skin. Humans are made up of 60 percent water, which reduces to 45 percent as you age. That is why the older one is, the drier the skin. Water is necessary for transporting nutrients to body cells and maintaining the skin’s elasticity. Make sure you take not less than eight glasses a day for healthy-looking skin.


The secret to stunning hair and skin doesn’t lie in your medicine cabinet – it is in your kitchen and what you eat. Forget the vanity lists of beauty fixes and focus on the beauty within.