What to Eat for Healthy Hair, Skin & Nails

Healthy hair, skin and nails can be achieved through a varied diet rich in fruit, vegetables, protein and adequate hydration.

Biotin-rich foods : Biotin is part of the B-complex, essential for converting food into energy. When eating biotin-rich foods, you are more likely to receive additional vitamins & minerals, which is why it’s recommended to eat biotin-rich foods instead of taking a supplement. 30 mcg daily is all adults need for adequacy. Biotin deficiency can cause scaly skin and hair loss. Regular consumption of foods such as soy, whole grains, fish, liver & egg yolks will provide plenty of biotin for optimal hair, skin and nail health. Since biotin is widely available from food, deficiency is not very likely and biotin has not shown to be beneficial when taken in excess (specifically supplemental).

Protein : About 20% of the human body is made of protein, from muscle tissue, the GI tract, and hair, skin & nails! Protein is made up of various amino acids and depending on the type of protein, may provide some or all amino acids. Animal proteins typically contain all of the essential amino acids, or amino acids that are essential from your diet because your body cannot synthesize them, where plant protein sources need to be combined in order to be complete. (Soy, hemp & quinoa are the only complete plant proteins!) It is important to consume a wide variety of protein foods from both animal and plant sources. A few notable amino acids for hair, skin and nail health are glycine and proline for collagen maintenance. Collagen is the most abundant protein in your body and makes up connective tissue (tendons & ligaments), hair, skin, nails and even bones among others. Proline and glycine can be adequately obtained through a wide variety of animal and plant foods. Consuming tougher cuts of meat, cuts with the skin attached, gelatin, and bone broth are the best animal sources of proline and glycine.

Vitamin C : Vitamin C is essential for connective tissue synthesis and works with proline and glycine to maintain the structure of collagen. Adults only need 75-90 mg of vitamin C daily, though most get far above this amount from regular consumption of fruits and vegetables. Some of the best sources of vitamin C are citrus fruit, bell peppers, cruciferous (broccoli), leafy greens, berries, and tomatoes. Low vitamin C intake has been associated with wrinkles and skin dryness.

Omega-3s : Omega-3’s help reduce inflammation and improve skin barrier function by maintaining cellular fluidity, which keeps the cell structure intact. (Healthy cells are squishy, unhealthy cells are more rigid and less flexible) Omega-3’s also promote healthy hair follicles and potentially promote hair strength and growth. Adults should aim to consume 250mg of both EPA and DHA daily, which can be obtained by consuming 8oz of oily fish (like salmon) twice weekly, which most Americans are not consuming. If consuming fish is not an option, omega-3 supplements are available. Just make sure they have enough DHA and EPA. Algae-based omega-3 supplements are also available and are just as effective.

Antioxidants (Astaxanthin, anthocyanin, chlorophyll) :  Antioxidants protect the cell surface from oxidation. Oxidation occurs when a free radical, an unstable and inappropriately charged ion, makes contact with another molecule, creating a destructive chain reaction. Free radicals are constantly produced as a by-product of metabolic reactions or can be introduced through environmental toxins or UV light/radiation. Antioxidants break the chain-reaction by donating a charge to neutralize the free radical. Every cell has its own antioxidant defense system to keep the cell intact. As we age, free radicals create proressive damage which is responsible for typical signs of aging such as sagging skin, dryness, and reduced pigmentation. Notable antioxidants include astaxanthin, anthocyanin and chlorophyll. Astaxanthin is a naturally occurring carotenoid found in certain algaes and is responsible for salmon’s pink flesh, as well as other seafood such as trout, lobster and shrimp. Anthocyanin is a flavonoid responsible for red, purple and blue color in fruits and vegetables. Berries have the highest source of anthocyanin, but it is also found in red and purple grapes, red wine, sweet cherries, eggplants, black plums, blood oranges, and red cabbage. Chlorophyll provides the green pigment to leafy vegetables and is found most concentrated in leafy greens and other green vegetables. Other important antioxidants are vitamin C, vitamin E, vitamin A, B-carotene and selenium, which can all be obtained through a varied diet.

Minerals : Minerals such as zinc, copper and silica have been found to be associated with skin and hair health. Zinc may protect the skin from radiation and supports wound healing. Symptoms of deficiency include poor wound healing, dermatitis, and hair loss. Men need 11mg and women require only 8mg daily. Sources of zinc include red meat, seafood, oysters, poultry, pork, dairy, whole grains, legumes and vegetables. Due to zinc’s high dietary availability, deficiency is not likely to occur and chronic excess supplementation will cause depletion of copper. Copper is involved in collagen production and also acts as an antioxidant, protecting skin cells from radiation. Adults need 900mcg of copper daily. Copper is found in organ meat, shellfish, nuts & seeds, legumes, potatoes and whole grains. Silica is a trace mineral, meaning we only need a trace amount for adequacy. Silica is involved in collagen synthesis and is important for skin, hair and nail strength and elasticity. Silica is found in many plant sources rich in fiber due to its role in structure and strength of plants. Cucumber, celery, asparagus, oats, millet, barley, sweet potatoes, leafy greens, beans, leeks, and even strawberries are rich sources of silica.

Hydration : Water accounts for approximately 60-75% of body composition and plays an important role in a variety of functions throughout the body. Chronic inadequate hydration is associated with dry and itchy skin which can lead to increased breakouts and irritation. By consuming foods with a high water content and drinking additional water, optimal hydration can be achieved. Fruits and vegetables have high water content, especially melon, berries and cucumbers. Adults should aim for about 2.7-3.7 liters of water daily, depending on weight, activity level, and age.

As you can see, eating the rainbow and a variety of protein foods is essential for healthy hair, skin and nails!

References:

Cosgrove, M. C., Franco, O. H., Granger, S. P., Murray, P. G., & Mayes, A. E. (2007). Dietary nutrient intakes and skin-aging appearance among middle-aged American women. The American journal of clinical nutrition, 86(4), 1225-1231.

6 Benefits and Uses of Omega-3’s for Skin & Hair. Alina Petre, 2019. https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair#46.-Other-potential-skin-and-hair-benefits

Biotin-Rich Foods: How to Get More Biotin in Your Diet. Natalie Butler, 2019. https://www.healthline.com/health/biotin-rich-foods

Collagen – What Is It and What Is It Good For? Kerri-Ann Jennings, 2020. https://www.healthline.com/nutrition/collagen

Papakonstantinou, E., Roth, M., & Karakiulakis, G. (2012). Hyaluronic acid: A key molecule in skin aging. Dermato-endocrinology, 4(3), 253-258.

https://www.healthline.com/nutrition/foods-high-in-antioxidants

Reeg, S., & Grune, T. (2015). Protein oxidation in aging: does it play a role in aging progression?. Antioxidants & redox signaling, 23(3), 239-255.

Webb, Denise. (2014). Anthocyanins. Today’s Dietitian. Vol. 16 No. 3 P. 20. https://www.todaysdietitian.com/newarchives/030314p20.shtml

The Benefits of Silica Supplements. Sara Lingberg. 2019. https://www.livestrong.com/article/275676-the-benefits-of-silica-supplements/Palma, L., Marques, L. T., Bujan, J., & Rodrigues, L. M. (2015). Dietary water affects human skin hydration and biomechanics. Clinical, cosmetic and investigational dermatology, 8, 413.