Food for great skin, hair and nails

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Food for great skin, hair and nails

Great skin, hair and nails can be achieved by eating the right foods.

The quality of your skin, hair and nails reflects the quality of not only what you put onto your body, but what you put into your body. Your body is only as healthy as the nutrients and building blocks that you give it.

If you want great skin, hair and nails then nourish your body with these nutrient dense foods, and your skin, hair and nails will glow!

food for great skin



Omega 3

Improves skin elasticity, moisture and supports inflammatory skin conditions.

Increases hair shininess, moisture, while reducing dry scalp and dandruff.

Enables nails to be flexible and strong without the brittleness and breaking.

Sources are salmon and oily fish, flaxseeds/chia seeds (and oil) and walnuts.



Skin elasticity and tone is supported by collagen, a fibrous protein.

Hair is made of keratin, a protein made of amino acids (building blocks of protein).

Nails are a keratin protective protein covering, structurally similar to hair.

Sources are bone broth, meat, seafood, eggs, dairy, nuts, seeds and legumes.




Vitamin A increases skin cell production, growth, turnover and wound healing.

Sources are liver, eggs and butter (the body can convert beta carotene to vitamin A).


Biotin supports healthy keratin production, thereby strengthening hair and nails.

Sources are eggs, sunflower seeds, peas, lentils, peanuts, walnuts, oats, meat and dairy.


Vitamin C is essential in producing collagen for elastic, toned and wrinkle-free skin.

Sources are kiwifruit, capsicum, tomatoes, broccoli, berries and citrus fruits.


Vitamin E is an antioxidant which slows aging, while enhancing skin moisture and elasticity.

Sources are almonds, spinach, kumara, sunflower seeds, avocado, pumpkin and olive oil.



Calcium is essential for strong bones, teeth and nails. Weakness occurs with deficiency.

Sources are leafy greens, almonds, sesame seeds, tahini, figs, soy products and dairy.


Iron in the form of red blood cells, delivers nutrients and oxygen to skin, hair and nails.

Sources are meat, seafood, eggs, liver and leafy greens, with vitamin C for absorption.


Selenium is a skin-protecting antioxidant and is required for glutathione production.

Sources are Brazil nuts (2-3/day for your daily dose), seafood, meat, eggs and leafy greens.


Silica supports collagen production, connective tissue, and healthy skin, hair and nails.

Sources are oats, leeks, beans, chickpeas, strawberries, cucumber, mango and asparagus.


Sulphur supplementation in the form of MSM is well known to support skin, hair and nails.

Sources are eggs, garlic, onion, leeks, brassica/cruciferous vegetables, meat and seafood.


Zinc is beneficial for wound healing, acne, psoriasis, many skin conditions and weak nails.

Sources are seafood (oysters are the richest source), meat, pumpkin seeds, nuts and grains.


Consult a Naturopath/Nutritionist if you don’t have great skin, to determine the underlying cause, what is missing from your diet, and if supplementation is recommended in your individual case.

Written by Olivia Kennedy of

Olivia is a Wellpark College Graduate, a naturopath, nutritionist and herbalist.

If you would like to study natural health as Olivia did take a look at our qualifications and courses


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