20 Foods For Healthy Hair & Skin and Strong Nails

Tangerines- For Hair Growth

Don’t let their snack-size fool you—tangerines are mighty when it comes to healthy hair. Packed with vitamin C, these citrus cuties help your body absorb iron, a key mineral that supports hair growth and helps prevent hair loss. Low iron levels can mess with your hair follicles, making your strands feel thin, brittle, or prone to shedding.

But wait—there’s more! Vitamin C is also a major player in making collagen, which keeps your hair strong and helps support a healthy scalp. And let’s not forget the antioxidants in tangerines, which help fight oxidative stress (aka the enemy of luscious locks).

So, peel one open and pop a few segments as an easy, nutrient-dense food that feeds your hair from the inside out. Bonus: they’re way more fun than taking supplements.

Mushrooms – To Prevent Hair Loss

They might not be the flashiest veggie on the plate, but mushrooms are low-key hair heroes. These earthy little fungi are a good source of vitamin D, which plays a crucial role in creating new hair follicles. And the more healthy follicles you’ve got, the better your chances of seeing fuller, thicker hair instead of the dreaded hairline retreat.

Mushrooms—especially varieties like shiitake and portobello—also bring in iron, zinc, and selenium, minerals that support scalp health and blood flow to the roots. That combo helps decrease inflammation and keeps hair anchored firmly in place, rather than swirling down your shower drain.

If you’re following a vegan diet or plant-based diet, mushrooms can be your go-to for plant-powered, hair-strengthening nutrients without relying on animal products. Sauté them, grill them, or toss them into a stir-fry—your scalp will thank you later.

Fish- Healthy Fats

Fatty fish like salmon, mackerel, and sardines are swimming in omega-3 fatty acids (healthy fats) are all essential for fighting dry hair and breakage. These fishy friends also deliver a healthy dose of protein, vitamin D, and B vitamins, which work together to strengthen strands from the root and prevent those dreaded split ends. Add in their essential fatty acids and you’ve got a delicious way to feed your follicles and boost shine—no fancy hair mask required. [Best essential oils for hair]

Wheat Germ Oil- For Shiny Hair

Wheat germ oil might not be a pantry staple (yet), but it’s bursting with vitamin E, a powerhouse antioxidant that promotes scalp circulation and helps prevent hair loss. But the glow-up doesn’t stop at your roots—vitamin E also nourishes nails, helping to improve nail strength and prevent breakage. Plus, wheat germ oil contains essential fatty acids that lock in moisture, keeping both your strands and cuticles smooth, hydrated, and less prone to cracking. Drizzle it into your smoothies or use it as a finishing oil on veggies—it’s a small step with big beauty perks.

Spinach- Dark Leafy Greens

Spinach isn’t just for Popeye—it’s a dark leafy green vegetable loaded with the kind of nutrients your hair and nails are practically begging for. It contains iron, which helps oxygen reach your hair for stronger, healthier growth (because lifeless locks are so last season). Spinach also packs a punch of vitamin A, which encourages your scalp to make sebum—your hair’s natural conditioner. Meanwhile, the vitamin C and folate found in spinach help strengthen nail beds and fight brittle nails, especially when your nails feel as fragile as potato chips. Toss it in a salad, blend it into smoothies, or sauté it with garlic—your hair and nails will eat it up.

Oysters- For Strong Nails

Oysters are rich in zinc, a key nutrient for hair growth and nail strength. Zinc helps repair hair tissue, keeps the scalp healthy, and supports keratin production—the protein that makes up your hair and nails. Just a few oysters can pack a major beauty boost in one bite!

Walnuts – For Resilient Nails

Walnuts are bursting with omega-3 fatty acids, biotin, and vitamin E—a triple threat for shiny hair and skin. They help reduce inflammation, support scalp health, and keep nails from peeling or splitting. Snack on a handful and feed your follicles and fingertips at the same time!

Brazil Nuts- Food to Make Hair and Nails Grow

Just one or two Brazil nuts a day can work wonders, thanks to their sky-high selenium content. This mineral supports skin health, helps prevent hair thinning, and boosts nail growth by promoting cell regeneration. Think of them as your natural, crunchy supplement.

Sweet Potato- Keeps Hair Soft

Loaded with beta-carotene, sweet potatoes convert to vitamin A in the body, which helps produce sebum to keep your scalp moisturized and your hair soft. That same vitamin A also supports the growth of strong, healthy nails by encouraging cell turnover. Plus, their natural antioxidants help fight split ends and signs of skin aging. Delicious, versatile, and totally hair-and-nail-friendly—what’s not to love?

Almonds- Anti-aging Vitamins

Almonds are plentiful in vitamin E, a powerful antioxidant that supports scalp circulation, adds shine to dry hair, and helps protect against skin aging. They also contain magnesium and biotin, which promote nail growth and reduce the risk of broken nails. Just one ounce of almonds gives you 48% of your daily vitamin E needs—making them a seriously smart snack for beauty from the inside out.

Strawberries- Glowing Skin and Nails

Juicy and vibrant, strawberries are rich in vitamin C, which helps your body absorb iron—a crucial mineral for glowing skin and strong, healthy nails. They also boost collagen, supporting both scalp health and nail strength. According to Dr. Marisa Garshick, a board-certified dermatologist, “Vitamin C not only helps strengthen hair and nails, but also protects against environmental damage that can lead to premature aging and breakage.” So yes, you officially have a dermatologist-approved excuse to snack on a bowl of berries.

Flaxseed Oil

Flaxseed oil is packed with omega-3 fatty acids, which help reduce scalp inflammation, promote hair growth, and keep strands shiny and hydrated. It’s also a win for nail health, supporting nail strength and flexibility by improving moisture retention. Just a drizzle in your smoothie or salad can deliver major beauty benefits—no capsules required.

Coconut Oil

Rich in healthy fats and unsaturated fats, coconut oil helps moisturize dry hair, soften cuticles, and support overall skin and nail health. Its natural fatty acids penetrate deep into the hair shaft to prevent hair loss and boost hair health, while also helping to lock in moisture for healthy nails. Whether you eat it in moderation as part of a balanced diet or use it topically, coconut oil offers glow-worthy health benefits from head to toe.

Lentils

Lentils are a good source of protein, iron, and zinc—three nutrients that help build keratin, the protein called keratin that forms the structure of your hair, skin, and nails. Getting enough protein is key for maintaining hair health and reducing hair loss, especially if you’re on a vegan or plant-based diet.

They’re also rich in folate, which supports nail health and encourages healthy cell growth throughout the body. Add one cup of lentils to soups, salads, or grain bowls for a nutrient-packed boost your beauty routine will love.

Cucumbers

Cucumbers are over 95% water, making them one of the best water rich foods for boosting skin hydration and overall skin health. Staying hydrated is essential for reducing dry nails, keeping your scalp balanced, and giving your hair, skin, and nails a healthy glow. Toss them into salads, sandwiches, or snack on them solo—they’re a refreshing way to support your beauty from the inside out.

Whole Grains

Whole grains are an underrated source of silica, a trace mineral that helps strengthen hair, skin, and nails by supporting collagen production and improving nutrient absorption. Silica is especially known for improving nail health and reducing brittle hair, making it a quiet hero in your diet. As Dr. Whitney Bowe, a board-certified dermatologist, explains, “Silica plays a critical role in maintaining strong and healthy nails and promoting thicker, shinier hair—especially when paired with a balanced, nutrient-rich diet.” So go ahead and love your toast, quinoa bowls, or oatmeal a little extra—they’re secretly boosting your glow game.

Red Bell Peppers

Red bell peppers are bursting with vitamin C, offering over 150% of your daily needs in just one cup—which is huge for collagen production and hair health.

They also support nail health by improving iron absorption and protecting cells from oxidative stress. Plus, as orange vegetables, they’re full of beta carotene, which your body turns into vitamin A to keep your skin and nail structure smooth, strong, and glowing.

Pumpkin Seeds

Packed with zinc, iron, and protein, pumpkin seeds help strengthen hair follicles, reduce hair loss, and support healthy nails. Just a sprinkle a day keeps the brittle away!

Nourish from the Inside Out

Feeding your hair, skin, and nails the right nutrient-rich foods is one of the easiest (and tastiest) ways to boost your natural beauty. But if you’re ready to take your self-care up a notch, treat yourself to a rejuvenating session at Body Ache Escape. From soothing facials to therapeutic massage, we’ll help you feel as good as you look—inside and out. Schedule your appointment today!

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