Everyone desires to have smooth hair, radiant skin, and healthy nails. While these features are considered traditional signs of beauty, they actually indicate signs of good health. While the quality and health of hair, skin, and nails often depend on an individual’s hereditary, the diet also has a major role to play.

How to have perfect hair

Vitamins like A, C, and E promote the growth of healthy hair, skin, and nails. Food with omega-3 fatty acids also contributes to the growth of healthy nails and hair. On the other hand, biotin is the primary component that helps boost the density and growth of the hair. While your nutritionists may advise you to take some of the best hair, skin, and nails vitamins, you should consider adding the following food items to your diet to improve the health of your hair, skin, and nails.

  1. Fatty Fish

Seafood that is packed with omega-3 fatty acids has the potential to improve your hair and skin. Experts believe that these essential fatty acids from seafood can help reduce inflammation and redness in the body and skin. Moreover, fatty fish are a rich source of protein with other essential nutrients such as vitamin E and biotin. As you may already know, biotin helps keratin production, improving the quality of your hair, nails, and skin. Some of the best fatty fish are salmon, mackerel, and herring. 

  1. Nuts and Seeds

Nuts such as walnuts and almonds are good sources of antioxidant vitamin E, which helps fight the damage caused by oxidative stress. Moreover, vitamin E has anti-inflammatory properties that help absorb energy from UV light. This helps protect your skin from damage and fights visible aging signs such as sun spots and fine lines. Some seeds, especially sunflower seeds, are rich in biotin, protein, and vitamin E, which are good for your hair, nails, and skin.

  1. Sweet Potatoes

Sweet potato is one of the major sources of carotenoid beta-carotene, which is a precursor for vitamin A. As discussed earlier, vitamin A promotes keratin production and plays a crucial role in maintaining skin and nail health. A 2004 study also revealed that the anthocyanins present in purple sweet potatoes have antioxidant properties that can improve skin inflammation. The antioxidants are also believed to help protect against free radicals, which are often associated with premature aging.

  1. Avocados

Avocados are rich in healthy fats and nutrients such as vitamins A, C, and E, which promote skin and nail health. In one cup of pureed or mashed avocado, you get 16.1 micrograms of vitamin A, 23 milligrams of vitamin C, and about 5 milligrams of vitamin E. Studies show that eating fruits and vegetables has a positive effect on skin health. And since our body receives vitamin C through the consumption of produce, there is a strong connection between vitamin C and skin health. Also, there is evidence that vitamin C could help with collagen production and reduce wrinkles.

  1. Eggs

Protein is essential for your hair health. Since human hair is made of a protein called keratin, having eggs (a major source of protein) in your diet can strengthen your hair. You get around seven grams of protein from one extra-large egg. Moreover, you get other nutrients such as B vitamins and folate by having eggs for breakfast. As your body gets better nourishment, you start to notice improvements in your hair, skin, and nails.

  1. Carrots

Carrots can be either consumed raw or cooked. In whichever form you eat carrots, you get a great amount of antioxidants, which prevent oxidative stress in hair follicles and promote hair growth. Moreover, they can treat several skin conditions and soothe dry skin. If you consume carrots on a regular basis, you can boost nail health and prevent the nails from becoming dry and dull. Carrots are also a great source of beta-carotene, a precursor for vitamin A. This nutrient helps your skin heal faster and offers natural protection against UV radiation.


When people say, “You are what you eat,” it means your health and appearance depend on what you eat. As long as you are consuming nutrient-rich food and supplements, you may not have to worry about the health of your hair, skin, and nails.

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