Top 20 Superfoods for Healthy Skin and Hair

Glow on the skin and shine in the hair? Is that what you are looking for?

Would that make you make?

Well, it surely will.

Who does not want to have a shiny face with perfectly healthy hair? That complements your personality like nothing else does.

Wondering how would that happen? Well, we suggest taking a sneak at your kitchen and you will find multiple options to bliss you with clearer skin and bouncy hair.

Yes, that is true. As it had been well said, ‘Beauty comes from inside’.

So why look up to those fancy make-up tables to beautify you when you can just step into your kitchen which is full of wonderful ingredients.

The ingredients that will not only keep you healthy but give you the beauty that you have always longed for.

This is because good skin and hair is a reflection of a body which is healthy inside and out. To reflect that beauty, you just need to make certain changes and additions to your diet and you will be GOLDEN!!

So, it is time to nosh your way up towards that desired beauty regime that had always seemed elusive to you.

Foods for Healthy Skin and Hair

With this little guide, you are going to make your way to naturally glowing skin and healthy hair.



Our hair scalp is partially made up of Omega-3 Fatty acids which means this supply constantly needs to be worked on.

The natural oils that keep the skin and hair hydrated contain Omega-3 Fatty acids. In absence of that, the skin starts getting dry and so does the hair which makes them fall.

To make up for that, you need to intake a lot of Omega-3 Fatty acids. Nothing could be better than fish for that.

Salmon, mackerel, and sardines are specifically the choices you should go for. They are highly rich in the nutrients which your body requires to keep the skin and hair healthy.

Bell Peppers and Capsicum

It is surprising to see them appear among the top foods for healthy skin and food. But you know why that is?

Because these bell peppers are the great source of Vitamin C, even more than a fully ripe orange. Well, that naturally makes them required if you are looking for some collagen production in your body. You can have them in salads or in soups. They will have the great effect on your outer reflection.



If you are concerned about your skin which is getting older, then make spinach an integral part of your daily diet. It is super rich in beta-carotene which is the most powerful anti-aging enzyme.

It helps in proper moisture retention in the epidermis to prevent wrinkles and remove dead skin. To make it even more effective pair it up with Vitamin C rich food like lemon or bell peppers.


Coconut water contains a lot of potassium which is a really good electrolyte for good health of cells of the epidermis. So, having it daily will definitely give you better glowing skin and healthier hair.

Also, coconut oil should be preferred to over vegetable oil. This will give your body more of Vitamins E and K and minerals and less fatty acids. Thus keeping you healthy from inside and your hair and skin from outside.

Avocado Oil

Avocados contain vitamins A, D, and E and omega-9 fatty acids ‘one of the building blocks of healthy skin and hair. This is a perfect mix for your skin.

It contains all the nutrients thus fulfilling all its needs and hence it gives an even tone and shine to the skin.


Eggs must already be your favorite since we can eat them in so many ways and all equally exciting and delicious. But let us tell you apart from great taste, they are highly rich in proteins and other nutrients making the super food for good hair and skin.

They contain Sulfur which primarily helps in the production of keratin and collagen in the body which are responsible for their strength and health.


Walnuts are rich in omega-3 and omega-6 fatty acids, which helps in moisture retention in the body. It is also rich in proteins which boosts hair follicles and collagen production in the skin and at the same time has a very low-calorie content which makes its consumption absolutely good.


Tomatoes are great antioxidants so they act as skin’s rescuer from any sort of damage.

They are also rich in calcium and vitamin C, which makes them a storehouse of some really good nutrients needed by the skin.

They should be eaten raw to have the best effects. Include them in your salads, salsa and you will start seeing incredible results.


Well, including this tasty delicacy in your diet is going to be a treat for the mouth and the body as well.

They contain a rare enzyme bromelain and obviously vitamin C which makes them so good for healthier skin and shinier hair.

Drink pineapple juice with no added sweeteners to help the body synthesize collagen and aid issue repair to make way for a healthier looking skin.



You know what nutrients you need for the strength of your hair, Zinc, Biotin, magnesium and potassium, and all those nutrients are present in Oats. This is what makes it so essential to include it in your diet.

Have it in your breakfast with milk, some nuts, berries, seeds and fruits and spice it up with essential flavors like cinnamon and nutmeg.

Chia seeds

These seeds are highly rich in protein, fiber, and Omega-3 Fatty acids. All of which are great for your skin and hair.

The oil extracted from chia seeds has incredible beauty benefits. Not only are they rich in the above-mentioned nutrients, but they’re also intensely anti-inflammatory, calming and antioxidant-rich which gives a natural glow to the skin and shine to hair.



Almonds are rich in flavonoids and vitamin E, fiber and protein. They make you feel full and contains very low calories which makes them good for your overall health. They also have manganese and selenium content helps keep your hair shiny.

Munch them on as healthy snacks or in the morning with milk and you will see great effects.



These seeds are highly rich in protein, fiber, Omega-6 and Omega-3 Fatty acids. All of which are great for your skin and hair which are all great for your skin as it prevents acne and eczema-like conditions.


Berries are loaded with antioxidants which have anti-inflammatory properties which prevent the skin from aging. They are rich in vitamin C which produces collagen, in the body for healthy skin and hair.

Green Tea


Green tea is choke packed with so many nutrients and antioxidants, which will do wonders for your skin and hair.

It contains anti-oxidants like epigallocatechin gallate which helps kill systemic bacterial inflammation for smoother, toned skin.

Also, it is so rich in Vitamin B2 and Vitamin E, which have powerful benefits for your overall health and beauty.

Green tea also contains fiber like catechins and polyphenols which are great for scalp health and boosts hair growth and also reduces breakage. It can also be applied on the scalp to prevent dandruff and on the face to prevent dryness.



Carrots not only makes your body healthy but are also great for your skin’s health. It contains nutrients which stimulate blood regulation, which makes your skin glow from the inside.

Also, it is very rich in Vitamin A which stimulates the production of sebum oil which is incredibly good for the health of skin and hair.

This way carrot does a lot of work for you and obviously, it is great for the strength of your body too.

Drink a glass of carrot juice every day or include it in your salad and you will start seeing the glowing reflection on your skin.

Cottage cheese


Cottage cheese is very rich in calcium and protein. If it is eaten uncooked it is low in calories too and gives strength to the body.

You can have it at breakfast or as an ingredient in your salad. It provides the good amount of calcium and protein which is good for the health of hair and skin.

Green peas

Green is the color of health and that is why our mothers always used to run after us to make us eat those green vegetables. The one not very typical green vegetable is green pea which is equally good for the better health of skin and hair.

It contains the huge quantity of Zinc, Protein and Vitamin B which gives your skin an even tone and boosts hair growth as well.

You can use it as a side ingredient in a lot of dishes like paneer, poha, semolina, and upma.

Sweet potatoes

Sweet potatoes are very rich in beta-carotene. When you consume foods like sweet potato and beetroot, the beta-carotene present in it gets converted into Vitamin A.

Now Vitamin A is good for preventing conditions like dry scalp and dandruff in the hair. This way it stimulates healthy hair growth and prevents breakages.

Similarly, vitamin A is responsible for the production of sebum oil in the skin which keeps it hydrated and shiny.

Include it in your daily routine as a habit of healthy snacking and you will start seeing its effects on your skin and hair.

Dark Chocolates

If you are fond of chocolates, then you have been doing one favor to your skin. As in dark chocolate is surprisingly good for the skin as it protects it from sun damage by keeping it hydrated and moisturized.

Dark chocolate contains cacao which is a good ingredient for the health of your skin as it provides it the strength to deal with any sort of damage.

Citrus fruits

If you are giving enough dose of iron to your body, that is really good. It will definitely boost good hair and skin health but only if it gets the required amount of Vitamin C too.

Well, medically speaking the body requires vitamin C for iron absorption which will eventually lead to better skin and hair texture. So, it is equally essential to give your body iron as it is to give it enough dose of Vitamin C.

For that, you need to add citrus fruits to your diet. One lime or one orange per day is enough to give you the required amount of vitamin C. so, either have a glass of nimbu pani or orange juice every day to suffice to that.

Vitamin C is also required for the production of collagen that make capillaries that keeps the hair stronger and prompts hair growth.

Whole grains

Whole grains are rich in biotin along with iron, zinc and B vitamins.

These nutrients are required for the production of healthy cells in the body and they also stimulate the production of amino acids. These acids in a limited quantity are required for hair growth. If taken in too much quantity, it will lead to access production of uric acid.

So, consume them in a limited quantity to make up for the hair’s requirement of amino acids.

You can have it in the form of whole grain bread, or oats and muesli which contains enough whole grains to suffice your need for biotin.


Soybeans contain complex compounds like spermidine, which prompts hair growth and keeps your hair stronger.

It also gives the required amount of amino acids to the body which again boosts hair growth.

Both of these, compounds are essential for the good health of skin and hair.

You can have delicious preparations made from soybean that will give you both taste and health.


Papayas are one of the most delicious fruits. Apart, from that, they are extremely good for the health of your skin.

They contain enzymes like papain and chymopapain, vitamins A, C, and B, and fiber.

These enzymes do not directly work on the skin but they improve digestion and blood flow which in turn reflects in the form of healthy glowing skin.

It flushes out toxins from the body thus preventing acne and pigmentation. It also prevents inflammation, thus keeping your skin naturally healthy and young. You can eat it or even apply it in the form of a natural face pack.

Both the ways, it is going to do wonders for you.

Olive oil

Use olive oil as a dressing in your salad or cooking oil, either way it should be there in your diet.

This is because it is loaded with vitamin E which acts as an antioxidant that helps flush out the toxins thus giving your skin a natural glow.


Milk is packed with the huge quantity of calcium, vitamin D, and other nutrients. It also contains alpha hydroxy acids (AHA) that help promote good skin health. These are the enzymes responsible for the production of collagen and elastin in the skin.

They remove the dead skin and replace it with new shining skin.

Therefore, drink a glass of warm milk and mix turmeric in it. Turmeric is an equally good anti-oxidant and a combination of both will do wonders for your skin. Y


Yogurt contains good gut bacteria that helps in digestion. Good digestion means a healthy body which will be reflected on your skin.

You can have it as a salad dressing or as a dip or plain yogurt too. Applying it one the skin will also do the equally good job for you.

Leave a Comment

Your email address will not be published. Required fields are marked *