15 Unlikely Foods for Healthy Hair and Skin

15 Unlikely Foods for Healthy Hair and Skin

Last updated on : August 01 2016

foods for healthy skin and hair

This article is featured in "How To Get A Bikini Body Fast". Your guide on preparing your bikini shape. 

We see advertisements featuring a beautiful model with radiant skin and shiny bouncing hair and we all secretly wish for her hair and skin. Are camera tricks and makeup the only way to get shiny hair and flawless skin? Although makeup does an expert job camouflaging certain skin flaws, the truth is that what you eat and don’t eat is the secret to beautiful skin and hair. In fact, with the right diet, you may not need any camouflaging concealers at all. (If you are interested in the best concealers on the market according to the experts for everyday wear, check out our post Top 15 Concealers for Everyday Wear.)

In this post we’ve compiled a list of the top 15 superfoods that nourish and strengthen your hair and skin. These superfoods are easy to find, somewhat tasty, and uniquely able to deliver flawless skin and lovely tresses because of natural nutrients.

Vitamin C

Being confident in your skin and looking amazing does not mean you have  to eat bland, boiled food. Enjoying a healthy and tasty diet by choosing the right things to eat is simple and a lot easier than you may think. Blueberry is one such food as it has a high content of Vitamin C (which is also an antioxidant), which protects your skin from premature aging and strengthens hair. Consuming Vitamin C helps in the absorption of iron so combining blueberries with foods that are rich in iron is a simple way to ensure your body absorbs the iron naturally. Toss a few into your salad or have it as a topping with your breakfast cereal. Other foods that are good sources of Vitamin C and antioxidants include broccoli, strawberries, papaya, oranges, dark chocolate, and red wine.

Fatty Fish

Omega-3 fatty acids have been found to have several health and beauty benefits/ The best food sources for getting all the Omega-3 fatty acids you need are found in fish such as salmon, mackerel, and sardines. Omega-3 fatty acids make up approximately three percent of your hair shafts thus consuming foods high in these acids keeps your hair and scalp hydrated. It also works for the skin since salmon has vitamin D as well as a mineral called selenium, which protects your skin from sun exposure. Add fatty fish to your diet by tossing them over salads. Try baking or grilling the fish or simply exploring with sushi. 


It is common knowledge that green, leafy vegetables are good for health, but if you are looking for food that conditions your hair and skin, spinach is a vegetable that you should not skip. Spinach is an excellent source of potassium, iron, calcium, magnesium, and several vitamins, which combine to keep you beautiful and healthy. Spinach is also rich in beta carotene and acts as a powerful anti-aging food by removing dead skin and preventing wrinkles. Add sautéed spinach to any dish or pair it with foods rich in Vitamin C (like citrus fruits) for added absorption. Spinach is tasty fresh as well so be sure to try it in a salad or part of a homemade dip.


Sensitive to sun exposure? Tomatoes are high in antioxidants and give you skin an extra layer of protection. A study in London found that women who consumed tomato paste combined with olive oil for 12 weeks experienced considerable improvement in their skin’s ability to keep protect itself from UV damage. UV damage is responsible for various cases of skin cancer, freckles, wrinkles, and other flaws. Tomatoes are a good source of lycopene, an anti-aging antioxidant that gives your skin a natural glow of younger, healthier skin. The good news is that your body absorbs this antioxidant easily when it is consumed in a cooked or processed form, so enjoy those delicious tomato ketchups and juices.

Bell peppers

If you love a touch of spice and color in your food, you will be delighted to know that bell peppers of various colors are a great food for healthy hair and skin. These delicious vegetables contain Vitamin C that helps form collagen—a fiber that is important for blood vessels, hair follicles, and our skin to stay healthy and grow well. Chop up some bell peppers and add them to salads or use while cooking any other dish. Bell peppers also taste great with fresh dips and quesos.


Cooked pumpkin is a great source of beta-carotene, which is converted to Vitamin A by the human body. This is important for the growth of skin cells which in turn keeps the skin soft and wrinkle-free. If cooked pumpkin is not your favorite, a handful of lightly-roasted pumpkin seeds also do the trick. The seeds contain omega-3 fatty acids in addition to vitamins A and K, which nourish both your hair and skin.


Coconut is used in many ways for healthy skin and hair and it is one of the most natural ways to moisturize and maintain good health affordably. Cook your food in coconut oil, because it is loaded with vitamins E and K, healthy fats, and minerals. Drinking coconut water everyday is  a delicious beverage that contains potassium and helps in natural hydration. Miranda Kerr has praised and relied on coconut oil for years. She shares, “I will not go a day without coconut oil. I personally take four tablespoons per day, either on my salads, in my cooking or in my cups of green tea.”


Yes, oysters have long been known as aphrodisiacs, but they are also an excellent source of dietary zinc. Zinc not only helps in the growth and repair of skin cells, but also keeps your eyes, nails, and hair healthy, thick, and beautiful. Next time you are eating out, order some oysters and combine a romantic date with healthy eating that produces wonderful results.


Tasty, easily available, and great for keeping your hair and skin conditioned - walnuts may look small, but offer you huge benefits. Rich in Vitamin E, walnuts also contain omega-3 and omega-6 fatty acids, which make them a great alternative for vegetarians. Moreover, eating walnuts makes your hair stronger and fuller as their protein content nourishes the hair follicles. Grab a handful and snack on them while watching TV, or sprinkle some chopped walnuts on your salad or dessert.


If you wish for lovely tresses, pick whole grain oatmeal for breakfast rather than going for a bagel or other cereals. Oats have a high content of zinc, potassium, magnesium, and biotin—nutrients that prevent breakage of hair. Incorporating oats into your regular diet is not tough because oats are very easy to prepare and combine with other meals. Have some with brown sugar, chopped fruit, and milk as a breakfast cereal or make a savory dish with vegetables. Go ahead and experiment with oats. Many irish recipes use oats as a base for side dishes so explore other cuisines to find ones that suit.


Don’t go by this fruits tiny size because it is packed with Vitamin C and antioxidants that not only keep bones and teeth healthy, but also prevent wrinkles and skin aging. Vitamin C is known to promote collagen synthesis, which in turn makes your skin firm and prevents the formation of fine lines. Kiwis are also considered to protect you from heart ailments and cancer. Surprisingly, just one medium-sized kiwi is more than enough to meet all your daily needs of Vitamin C.


We have been taught since childhood that carrots are an excellent source of Vitamin A and thus ideal for supporting eye health. However, did you know that carrots are good for great looking skin and hair. Vitamin A gives you the shiny hair you have always wanted as they maintain the natural oils in your scalp and hair. In addition, researchers have found that people who eat carrots have more yellow tones in the skin, which is a sign of good health. So start eating carrots and soon you may not even need your blush!

Sweet potatoes

Sweet potato is another delicious yet healthy vegetable that does a lot of good for your skin and hair as it has high amounts of beta-carotene. This nutrient not only acts as an antioxidant to fight aging skin, but also keeps your scalp healthy, which reduces the problem of hair loss and breakage. If you are not a fan of mashed potatoes, add them to your diet in a roasted form with your favorite herbs.


Very few people dislike eggs, and this is perhaps the tastiest way of eating healthy for skin and hair. Eggs have an essential nutrient called sulfur. Sulfur is a key ingredient, which works in several ways to boost your immune system and maintain sturdy nails, shiny hair, and lustrous skin. Moreover, consuming eggs is a great way to get protein without a high fat content—a combination that reduces your chances of developing wrinkles.


Make a habit of having yogurt on a regular basis if you want to keep your skin glowing and hair well-conditioned through your diet. Yogurt does a lot more than just provide calcium to your bones; it is also rich in vitamins B2, B6, and B12 and protein, all of which help to detoxify your skin and maintain healthy teeth and nails. Try Greek yogurt as a mid-day snack or opt for breakfast that consists of low-fat yogurt combined with fruits or a granola. Remember that plain yogurts pack the most healthy punches and are most effective because there are no added sugars in it.

These superfoods are tasty, convenient, and easy to incorporate into your regular diet. Eating these snacks regularly a few times a week ensures that you are more likely to notice a change in your hair and skin. Also, don’t forget to drink plenty of water throughout the day to keep yourself hydrated. Enjoy the easy route to perfect skin and hair, and eat your way to good looks.

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