Beauty from inside: What to eat for healthy skin, hair, and nails

These days, most people believe that taking a pill is the best answer to all the issues they may have. This belief (and preference) ranges from health problems, nutrition, and even beauty. Just think of the variety of different supplements that are offered in shops; one bottle for your nails, one for your hair, and one more for your skin.

It almost seems as if people don’t know any other way to get their nutrients besides taking supplements. But few of us realize that unnatural vitamins and minerals may actually do more harm than good in many cases and that, unlike synthetic, natural nutrients gained from a healthy, well-balanced diet are much more effective, since they work in synergy with other natural components in fruits and vegetables, that make sure your body absorbs all what is good from it. In other words, the nature already took care of it – we only need to ensure that it all ends up on our plate every day.

Natural beauty enhancers: carrots, broccoli, and lemons

When it comes to beauty, in addition to eating enough fruits, vegetables, nuts and all the other goods from nature every day, knowing what elements contribute to the natural beauty of your hair, skin, and nails can help you make better food choices. For example, if you noticed that your nails have been weak for a while, you may want to include some almonds, spinach, and sweet potatoes into your diet.

Let’s take a look at the most valuable nutrients for beauty and the best natural, plant-based sources to get them.

Vitamin A

According to research, Vitamin A increases collagen production, which leads to an even complexion, reduced fine wrinkling, increased smoothness and acne prevention.

Rich plant-based sources: carrots, pumpkin, sweet potatoes, spinach, mangos, papaya. 

Vitamin C

In addition to its natural protection against free radical damage caused by UV exposure and pollution, vitamin C also boosts collagen production, decreases marks, and lightens skin depigmentation. This antioxidant works together with vitamin A, promoting skin health and beauty.

Rich plant-based sources: red peppers, kiwi fruit, broccoli, Brussels sprouts, citrus fruits.

Citrus fruits for healthy skin

Vitamin K

If you tend to have dark eye circles, one of the possible reasons can be leaky capillaries. Vitamin K helps to plug the leak as it plays a crucial role in clotting, so it could be helpful to make sure you diets includes plenty of vitamin K rich products.

Rich plant-based sources: green, leafy vegetables (e.g. kale, spinach, etc.) 

Vitamin H (biotin)

Biotin is known for its ability to strengthen nails and encourage their natural growth. Eating plenty of biotin-rich foods will ensure that you have firmer, harder nails that are less likely to crack. Another possible benefit (bonus!) that many people report is thicker hair.

Rich plant-based sources: almonds, peanuts, walnuts, soybeans, cauliflower, sweet potato, spinach. 

Natural sources of biotin for beautiful and strong nails and hair

Folic acid

This element significantly contributes to the beauty of your skin and hair. As for skin, it works as a firming force and renews the cells. It also gives you a natural, healthy, and moisturized glow. When it comes to hair, folic acid is a well-known source of glowing, healthy hair. It also plays an important role in hair growth.

Rich plant-based sources: dark, leafy greens, asparagus, broccoli, citrus fruits, lentils, pinto beans, black beans.


If you suffer from skin redness, selenium may just be what you need in your diet. It also helps to fight free radicals that damage skin and lead to skin aging, and even helps to naturally fight acne. Selenium is also a well-known beneficial element for hair, as it boosts hair growth and reduces dandruff.

Rich plant-based sources: Brazil nuts (as few as 6 nuts give you far over 100% of your recommended daily intake of selenium!), spinach.


This micronutrient is very important for the normal function of skin. It is not only a natural sun protector, but also a great helper when it comes to acne – it reduces the inflammatory response and decreases oil production leading to clogged pores. Zinc was also found to naturally encourage hair growth.

Rich plant-based sources: pumpkin seeds, chickpeas, cashews, spinach.

All you need for healthy skin and hair: pumpkin seeds, chickpeas, and cashews 

As you have probably already noticed, many products contain more than one valuable element for your beauty, so including them into your diet will ensure that the condition of your skin, hair, and nails is constantly maintained and improved from the inside.

Share your tips for natural beauty in the comments below!

Sources and further reading: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11

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