8 Foods to Your Diet for Healthy Hair, Skin, and Nails

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Healthy hair, skin and nails is what everyone wants. Many of us think that these are great signs of beauty, but the reality is when your nails, hair and skin are strong, it means a person is healthy.

These features also tell about your inner health. However, we cannot deny the fact that the strength of hair and nails is heredity and the foods that we eat. Even if you have a good heredity and the foods you eat are not healthy, it can affect the strength of your hair and nails.

The skin contains a protein called keratin. If a person’s keratin is good, they will have a natural glow to their skin. When you consume good foods, these proteins are fed with essential nutrients, and they will give a natural glow to the skin.

Vitamins like A, C and E will help the growth of healthy nails, skin, and hair. Foods with omega-3 fatty acids and low glycemic diets will also help with the growth of healthy nails and hair.

Biotin is the main component that helps in increasing the density and growth of the hair. Foods like eggs, bananas, and milk are good in biotin, and they will help to increase the biotin and gives a healthy shine to the nail and hair.

There are certain foods that can help with the growth of healthy nails, hair, and skin. When you consume all these foods, the body will function to the fullest and benefit your health. Some of those foods are listed below. 



Salmon, mackerels, and sardines are rich in omega-3 fatty acids. The body cannot make such healthy fats by itself. So, the body requires foods and supplements to synthesise these fats.

Healthy fats protect the body from diseases and give the skin, hair, and nails a healthy glow.

A research paper published in the Journal of Steroid Biochemistry and Molecular Biology states that vitamin D can help stimulate hair follicles that are dormant, which in turn helps with hair growth.

Additionally, it supports that essential nutrients can help prevent hair from thinning.

Fish is an excellent source of vitamin B12, iron and omega-3 fatty acid, which protects the skin from skin damage and promotes scalp health.

Iron deficiency can lead to softening of the nails. This can be prevented by consuming healthy foods, and salmon is the best choice.



Carrots are orange, long veggies that are crunchy in taste. They can be either consumed raw or cooked. They taste good with salads. Carrots are rich in antioxidants, preventing oxidative stress in hair follicles and promoting hair growth.

They can treat various skin issues and soothes dry skin. Regular consumption of carrots can give a natural glow to the skin. Due to the crunchy texture of the carrots, they can be good for your teeth and improves your dental health.

Consuming carrots daily can prevent the nails from becoming dry and dull. Nails can soften and break when proper nutrition is not provided. Carrots can help the growth of nails and makes them stronger.

Carrots contain beta-carotene, which is a precursor for vitamin A. The essential provitamin helps the skin heal faster and provides natural protection against UV radiation.

Carrots, when used for hair, can help to condition the hair and acts as a hair mask. Mix a few drops of carrot oil with a carrier oil like coconut oil or grapeseed oil, and massage the oil thoroughly to your scalp and hair. Leave for a few minutes and wash your hair

After you shampoo your hair, you can also rinse the hair with carrot oil. Mix two to three drops of carrot oil and apple cider vinegar in a cup of water. Rinse the hair after you have shampooed and leave it for 5 minutes before a final rinse.

The benefits of carrot oil are

  • Tames frizz
  • Restores and locks the moisture of the hair and scalp
  • Promotes hair growth
  • Protects the hair from damage. 



Tomatoes contain both beauty and health benefits. When tomatoes are applied to your face, it helps to shrink pores and cleanses your skin. Tomatoes contain lycopene that helps protect the skin against UV rays. Additionally, it reduces fine lines and wrinkles and delays the ageing process.

Mix Besan with a few drops of tomato juice. Apply the mixture to your face and neck and leave it for a few minutes. Wash it after a few minutes. If you have dry skin, try curd or yoghurt. The skincare routine gives a natural glow to the skin and makes it supple.

Tomatoes are rich in vitamin A, B, C, and E, which stimulates the follicle and promotes hair growth. Tomatoes treat scalp odour and dandruff. Regular consumption of tomatoes promotes hair growth and gives a natural shine to your hair.

Tomatoes can be a great help to swimmers. Apply tomato juice to your scalp after you come from swimming. Wash your hair with regular shampoo. Tomato juice helps reduce chlorine damage.

Tomatoes contain biotin, which can benefit the growth of nails. Tomatoes can strengthen nails and prevents breakage.



Eggs are usually considered whole foods. Eggs contain biotin that helps to strengthen nails and hair and nourishes the skin. Egg yolks contain omega-3 fatty acids.  

Unlike other animal foods, eggs can be digested easily. Eggs contain vitamins like A, E, iron, and biotin. These nutrients help to strengthen the nails and prevent breakage. Additionally, there is research proves eggs can reduce the brittleness of the nails and strengthens them.

Eggs can also benefits hair. A hair mask can be made with eggs. Mix one egg and olive oil and apply it to your hair. Use your fingers to give a gentle massage and wash after a few minutes.

Raw eggs can be applied directly to your hair without mixing it with anything. Give a gentle massage, and then shampoo your hair as usual. Eggs nourish the hair and promote hair growth.

Regular consumption of eggs can help boost hair growth. A study published in NCBI reports that eggs can stimulate the growth of new hair.

Eggs contain lutein that enhances skin and moisturises it. The protein in eggs rejuvenates and tightens the skin. Egg yolks are a good source of fatty acids, which hydrates the epidermis and boosts the radiance of the complexion.

Eggs can be applied directly to the face. They help tighten the skin and improve elasticity of the skin. It also hydrates the skin naturally and repairs damaged tissues. Apply only egg white to the skin and wash it off after a few minutes. However, the face mask should be done only twice a week.  


Blueberries are considered a superfood. Collagen is a basic component of skin that supports the skin. Collagen promotes skin growth, and vitamin C is required to prevent the skin from damage. Vitamin C helps in the production of collagen and prevents wrinkles, and enhances skin texture.

Blueberries contain antioxidants that have the potential to reverse damage and inflammation caused to the cells. And it promotes the growth of nails. The production of collagen makes the nails more resilient.

Blueberries can benefit your hair by stimulating the hair follicles and promoting hair growth. A hair mask can be prepared using blueberries.

  • Mix blueberries, honey,  and olive oil and blend it in a blender.
  • Apply it as a mask to your hair.
  • Leave it for 30 minutes and wash it off.
  • The mask helps to promote hair growth.

As we age, our hair loses its colour and turns grey. But what if premature greying occurs? If you are looking to treat your premature greying, then blueberries are the right food.

Regular consumption of blueberries prevents the hair from greying. Blueberries are rich in vitamin B12. Premature greying occurs due to vitamin deficiency. So consumption of blueberries can prevent the deficiency and keeps premature greying at bay!

Low-fat dairy

Low-fat dairy is good for your health. Low-fat dairy can be an excellent source of calcium and vitamin D. The major advantage of low-fat dairy is that they provide benefits without adding those extra calories.

The low-fat dairy is also packed with protein that helps to strengthen the nails and hair. The protein in dairy can help improve the skin’s elasticity and prevent wrinkles.

Low-fat dairy like yogurt and skim milk can be a great source of calcium that promotes hair growth. Additionally, it also prevents hair loss.



Whole grains like oatmeal can be a wholesome food for nails, hair and skin. The foaming nature of oatmeal is due to the presence of saponin. Saponin is commonly found in leguminous plants.

The topical application of oats acts as a natural exfoliant, which helps to remove dead skin cells. When the dead skin cells are removed, the skin becomes soft and smooth. Mix oats and curd and blend them. It should be coarsely blended, and then apply it to your face. Leave it for a few minutes and wash it off.

The face mask gives a natural glow to your skin and removes dead cells and tan. It also helps to tighten the skin and prevents wrinkles. Consumption of oatmeal helps in the production of collagen and improves skin complexion. It can also be used as a cleanser.

Oats also help hair growth. Mix oats, almond oil, and milk and blend them together. Apply the paste to your hair and leave it for about 20 minutes. Shampoo your hair as usual and rinse with lukewarm water. It promotes hair growth and gives a natural shine to the hair.

Oats can be a great source of fibre and contains other nutrients like zinc and copper. These nutrients give a shine to your nail and prevent brittleness of the nails.


Beans are a plant-based food that contains protein. The protein in beans promotes hair growth. Beans are a good source of zinc which repairs damaged hair. Additionally, zinc in beans helps the nails to grow.

Beans can be a great source of protein that benefit your skin. They are rich in nutrients like zinc which contains healing properties and effectively fights acne.

Beans are also rich in antioxidants that brighten your complexion and aids in the production of red blood cells. Additionally, they improve elasticity and hydrate the skin.


Foods are of two types that can be destructive and constructive to health. However, we cannot fully omit certain foods. We can consume certain food like fried and fatty foods in limited quantities. These foods can also have negative effects on our health.

Foods like eggs and blueberries are considered as wholesome food. Consumption of such foods makes our skin and hair healthy. Apart from it, they also protect us from certain diseases like cardiovascular diseases. So choose your food wisely. The foods you eat decide your health and your diseases.


Which fruit is best for hair and skin?

Some of the fruits that can be good for your hair and skin include
1· Papaya
2· Mango
3· Oranges
4· Strawberries
5· Grapefruit
6· Blueberries
7· Cherries.

Which foods are best for hair growth?

The foods that can help with hair growth are
1. Eggs
2. Spinach
3. Berries
4. Fatty fish
5. Nuts and seeds
6. Sweet potatoes
7. Citrus fruits
8. Legumes
9. Leafy vegetables.

What foods cause hair loss?

Foods that can cause hair loss are
1· Sugar
2· Dairy
3· Alcohol
4· Greasy foods
5· Carbonated beverages.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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