Nutrition matters: Top foods to support hair, skin, and nails

Taking care of your hair, skin, and nails isn’t just about serums and creams—what you eat matters too. 

Experts say that your diet can play a crucial role in supporting keratin production, reducing inflammation, and promoting overall beauty from the inside out.

“Your skin and body will be a reflection of what you’re putting in your body,” said Alain Michon, medical director at the Ottawa Skin Clinic.

How food impacts hair, skin, and nails 

Hair: Research suggests diets rich in protein, vitamins A, B, and C, and minerals like zinc and magnesium can support hair health, particularly during menopause. 

A Mediterranean-style diet high in vegetables, herbs, and soy may help with non-scarring hair loss.

Skin and Nails: Plant-based diets may benefit skin barrier function, while deficiencies in biotin, vitamins A and C, and zinc can negatively affect nails and skin. Adequate nutrition is essential for keratin production and tissue repair.

8 foods to include in your diet

• Fatty Fish – Salmon, herring, and mackerel are rich in omega-3 fatty acids, protein, vitamin E, and biotin, supporting hair and skin health.
• Sweet Potatoes – High in beta-carotene, a precursor for vitamin A, they promote keratin production and provide antioxidants to combat free radical damage.
• Nuts and Seeds – Sunflower seeds, almonds, and walnuts provide protein, biotin, and vitamin E, helping protect against oxidative damage and support healthy skin.
• Avocados – Packed with healthy fats and vitamins A, C, and E, avocados aid collagen production and maintain skin elasticity.
• Eggs – A rich source of protein for keratin production, eggs can help prevent brittle hair.
• Dark Leafy Greens – Spinach, kale, and bok choy provide iron, calcium, and antioxidants that nourish hair, skin, and nails.
• Oysters – High in zinc, they support hair growth and tissue repair, while also providing a protein boost.
• Water-Rich Foods – Cucumbers, watermelon, tomatoes, and strawberries keep skin hydrated from within.

Foods to limit

• Alcohol: Can dehydrate the body and accelerate skin aging.
• Processed Foods: Packaged snacks, margarine, and processed meats may cause inflammation affecting skin and nail health.
• Ultra-Sweetened Drinks: Excess sugar can contribute to skin aging and hair issues.

Supplements and safety

While biotin and omega-3 supplements may provide additional benefits, Michon cautions that supplements should not replace a balanced diet. Long-term supplementation can carry risks, including allergic reactions and increased disease risk.

Takeaway

A diet rich in omega-3 fatty acids, vitamins A, C, and E, and high-quality protein can support healthy hair, skin, and nails. 

Focus on whole foods like salmon, nuts, avocados, eggs, leafy greens, and hydrating fruits while limiting ultra-processed, sugary, and alcoholic foods.