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Top 10 foods that are good for your skin, hair and nails

Top 10 foods that are good for your skin, hair and nails

Top 10 foods to eat for healthy skin

Focusing on a healthy and balanced diet will ensure you get a good supply of these nutrients and is the best thing you can do for your skin. But if you’re unable to maintain a healthy diet consistently, supplements can provide extra support.

Accredited Practising Dietitian Shivaun Conn says her top 10 food recommendations for those five essential nutrients are:

  1. Eggs: chock-full of goodness, eggs are rich in protein, biotin and vitamin A
  2. Onions: amongst their many layers, onions contain N-acetylcysteine, an antioxidant that your body uses to form L-cysteine. They also contain vitamin C and zinc.
  3. Salmon: this delicacy is a great source of protein and biotin. It also provides omega-3 fatty acids, which are important if you have pimples at any age.
  4. Sweet potato: covering your ABCs, these are high in vitamin A, biotin and vitamin C.
  5. Sunflower seeds: sunflowers look amazing in your garden and the seeds are great to include in your diet because they’re rich in biotin and zinc.
  6. Mango: this sweet treat is high in vitamins A and C.
  7. Garlic: like its onion-y cousin, garlic contains the antioxidant N-acetylcysteine.
  8. Kale: this leafy ‘superfood’ has high levels of vitamins A and C in one veggie.
  9. Beef liver: one of the highest food sources of biotin, plus high levels of protein and vitamin A.
  10. Carrots: whether they’re purple, orange or any other colour, these root veggies are high in beta carotene (which your body uses to create vitamin A) and vitamin C.

This might look like an overwhelming list of food to include in your diet. But don’t worry: you don’t have to eat all of them every day.

Planning for healthy eating

One habit that will help you to eat more foods for healthy skin, hair and nails is meal planning. Whether you plan by the week or by month, pre-planning your meals will give you the opportunity to regularly incorporate the best foods for your skin into your diet.

The internet is full of recipe ideas so you can try out new meals, as well as including household favourites.

There are also several apps that can help you with your planning, but a simple notepad or planner is really all you need to get started.


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