11 Best Foods for Healthy Hair, Skin & Nails

If you're looking for new ways to strengthen and nourish your hair, skin and nails, take a look at this list of favorites below. Since these three features consist of similar cells, they basically each require the same nutrients to grow healthily, so you'll reap many benefits from each.

What you eat can have a huge effect on the health of your hair. A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss. Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth. If you think you're lacking any of these nutrients, try adding some of the above foods to your diet.

SALMON
Salmon is loaded with vitamin D and protein, and it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy.

SWEET POTATO
Sweet Potatoes consist of beta-carotene, which helps keep your skin healthy by acting as a natural sunblock. It has also been proven that beta-carotene adds warm tones to the skin, which shows an overall healthier look.

NUTS (NUT BUTTERS, ALMONDS, PEANUTS, WALNUTS, CASHEWS)
Rich in omega fatty acids, vitamins, antioxidants and minerals, which are all beneficial! When consumed in moderation, their nutrients help the body a tonne, while also encouraging the healthy growth of hair, skin and nails.

AVOCADO
A fantastic source of Vitamin E, Vitamin B and healthy fats (rich source of omega-3 fatty acids). These work at the cellular level to protect and strengthen hair. Vitamin B is essential for hair growth. Vitamin E is an antioxidant that helps repair damage on the scalp, which may slow or prevent hair growing. Antioxidants are powerful, fighting harmful free radical. They also fight the signs of aging and prevents against inflammation of the skin. Avocados also contain fiber and Vitamin C.

EGGS
Egg yolks contain biotin, which is a B Vitamin. When Biotin levels are low, it may result in brittle nails and hair loss, while healthy levels of biotin may actually reverse such conditions.

OATS
Oats are one of the best whole grain sources. They contain protein, biotin, anti-inflammatory properties, magnesium, and potassium. They are also high fiber and antioxidants, providing our cells with nutritional support.

LEAFY GREENS (SPINACH, KALE)
Greens provide Vitamin C, a powerful antioxidant that helps prevent hair breakage and repairs the skin from any damage caused by exposure to UV rays and environmental toxins. Vitamin C also helps to boost collagen production, promoting the skin's firmness and elasticity. Spinach and kale are great sources of phytonutrients, which have antioxidant and anti-inflammatory benefits. Spinach also helps with the skin's elasticity.

BERRIES
Berries are LOADED with potent antioxidants, vitamins and minerals. These fruits are some of the best to eat to heal damage of hair, skin and nails.

DARK CHOCOLATE
Dark chocolate helps skin stay hydrated and protects skin from sun damage. I always aim for dark chocolate that has at least 75% or higher cacao.

RED AND YELLOW BELL PEPPERS
Red and yellow bell peppers are another source of beta-carotene. They have a high amount of Vitamin C, an antioxidant that creates collagen, which keeps skin firm and strong.

GARLIC
Truly one of nature's best medicines, garlic also helps prevent breakouts and maintain clear skin. To make the most of its naturally antibiotic compounds, it's best to crush or chop garlic and leave it on the cutting board for a few minutes before cooking.

TOMATOES
Tomatoes are skincare superheroes, protecting you from sun damage thanks to their high antioxidant content. A recent study presented at The Royal Society of Medicine in London found that women who were given five tablespoons of standard tomato paste with 10 grams of olive oil every day for 12 weeks showed significant improvement in their skin's ability to protect itself against UV damage.

PINEAPPLE
This sweet treat is high in vitamin C and the enzyme bromelain, which is known to be an effective skin softener. Drinking pineapple juice and munching on the fruit help the body synthesize collagen, which supports skin structure, while vitamin C and amino acids aid in cell and tissue repair, giving you a youthful appearance. Add it to your morning smoothie for a refreshing treat.

OYSTERS
These saltwater delicacies do wonders for hair, nails and skin. They're a great source of dietary zinc, which is really important for the growth and function of skin cells. If you go out and order half a dozen oysters, that will give you 500 percent of your daily requirement.