Top 10 superfoods for healthy skin, hair and nails

Superfoods for healthy skin and hair: Do you get dark splashes on your face? Is acne troubling you even after you have become 30-year-olds? The problems with the skin never seem to have a beginning or an ending.

Superfoods we eat every day can solve a number of problems to get healthy skin, hair, and nails. Skin is the largest organ and, when one thinks about it, needs the most care. Skin cancer, though rare, comes through the damage we do to our skin when we are young.

Care for the hair is vital but many of us do not have the time for it.

Top 10 superfoods for healthy skin and hair

Protect the skin and hair from damage

The skin and hair remain exposed to the elements, and the ultraviolet radiation can do a lot of damage if you do not take care. Often, the culprit is the medication you take. It makes your hair thin and severely tests the health of your hair.

By adjusting our diet to include superfoods for the hair and skin, we can improve their health. If you count the number of hair an average person has, you will see they have 5 million hairs. Hair loss, flaking, dry scalp, and brittle hair are some of the common problems everyone faces.

Top 10 Superfoods for Skin and Hair

Spinach and Broccoli for skin health

Among the superfoods, greens come at the top of the list. They are one of the top sources of nutrition for our skin and hair.

Iron, B Vitamins, Vitamin A, Vitamin C, Vitamin E, and Vitamin K come from the green leafy vegetable superfoods such as kale, collards, broccoli, watercress, and spinach. You get rid of the toxins in the body when you have green leafy vegetables regularly.

Spinach and Broccoli for skin hair health

Wild Salmon is indispensable

This is one of the best sources of omega-3 fatty acids. This keeps your skin moisturized and supple. You have selenium that gives protection for the skin from harsh sunlight.

Vitamin D is essential for your bones and teeth. Have one or two servings of fish thrice a week. Buy Oriflame Wellness Omega 3, 60 capsules for wellness.

Also check: Best herbal skin care products in India

Good health with Walnuts

The next superfood is the walnut. A few walnuts a day can make a whole world of difference to your health. They have Vitamin E and Omega-3 fatty acids and a delicious taste that goes well with your salad or fruits at teatime.

The superfood walnut contains Vitamin E in the gamma-tocopherol form, which is helpful for heart health. Quinone juglone is a phytonutrient that none of the common foods has.

They also have other phytonutrients such as flavonolmorin and tannin tellimagrandin. They also contain monounsaturated fats that are good for heart health. Eat 1 cup at least once a week. Buy Bio Skincare oil (Bio degradable) 50 ml.

Salmon and walnuts for skin

Goodness of Blueberries

Blueberries have a high content of Vitamin C. This strong antioxidant adds to the collagen of the skin and makes it healthy. They have anthocyanin antioxidants and aid cognitive memory.

It strengthens the nervous system and is very good for brain health. Berries have a low glycemic index. To get the best benefit of the superfood, eat organic blueberries. Have 1 cup of blueberries twice a week.

Also Read: Home Remedies for Fair Skin

Green Tea has antioxidants

This health drink has plenty of good things for the skin. It has antioxidants that fight the free radicals and prevent premature ageing. This superfood prevents the formation of acne, wrinkles, warts, psoriasis, and pimples.

It prevents the formation of cancer cells and keeps the skin glowing. It helps prevent a host of heart-related ailments such as congestive heart failure and high blood pressure.

Green tea helps prevent the formation of plaque that leads to Alzheimer’s disease. Diabetic people can keep control of their blood sugar levels with green tea. Green tea has catechins that help lower the cholesterol and blood pressure. Have 2-3 cups every day.

Blueberries and green tea for hair

Superfood Oysters for good health

Oyster is a superfood that has high levels of health-giving nutrients for the heart and brain. Fish food is good for health, and oysters top the list in many respects.

They are good for your eyes, hair, skin, and nails. It has high zinc content, and this zinc helps the repair and renewal of skin cells.

Other nutritive content includes selenium, magnesium, copper, iron, Vitamin B12, Vitamin D, and protein. They also have sodium, potassium, phosphorus, Vitamin C, thiamine, riboflavin, and niacin. Have 4-5 oysters once every week.

Skin and hair health with Tomatoes

This humble kitchen condiment is the best source of lycopene. Lycopene is an anti-aging antioxidant. Your body absorbs more lycopene when you cook your tomatoes.

Daily intake of this superfood reduces the incidence of heart disease. It is rich in minerals and vitamins such as Vitamin C, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, and Vitamin B7, Vitamin K, Vitamin A, zinc, choline chromium, magnesium, potassium, iron, phosphorus, and folate.

They improved digestion and prevent constipation. It helps your skin and hair health. Include tomatoes in your cooking. Make sure you have 1-2 per person every day.

Oysters,Tomatoes, almonds for health

Raw organic almonds are great for skin and hair health

A rich source of Vitamin E, almonds has proven anti-inflammatory benefits. This superfood supports the production of collagen and has a good amount of calcium.

This helps in the repair and building of our hair, teeth, nails, and skin. It shows an alkaline property when one has it raw. This helps maintain the healthy pH levels in the stomach.

When you roast them, they become slightly acidic, and so they lose their health-giving property.Eat 1 cup (150 grams) or 22-23 nuts once or twice a week.

Raw organic pumpkin seeds

Pumpkin seeds are alkaline and nutritious. They have a good amount of protein, omega-3 fatty acids, biotin, potassium, magnesium, copper, and iron.

When you have this superfood, your mood improves. Your nails, hair, skin, and teeth become healthier. Unshelled seeds have a fair amount of zinc.

We find Vitamin E in the alpha-tocomonoenol and gamma-tocomonoenol forms in pumpkin seeds. Eat a quarter cup of pumpkin seeds at least once a week.

The Adenosine Triphosphate (ATP) is the energy molecule of the human body. Magnesium is vital for the building of ATP. Pumpkin seeds give you a good dose of magnesium, up to two-thirds of the daily need comes from one-third cup of pumpkin seeds.

Magnesium also takes part in the RNA and DNA synthesis, heart-pumping action, relaxation of blood vessels, and bone and teeth formation.

Raw organic pumpkin seeds and oats for health

Oats are nutrient rich

This food item is inexpensive and has plenty of health-giving properties. This superfood has B Vitamins, biotin, protein, antioxidants, potassium, magnesium, and protein.

It lowers inflammation in the body, reduces stress, and clears the skin. It has lots of fiber content that enhance the bowel movement and helps fight hunger. Only oats have the group of antioxidants known as avenanthramide.

This lowers the blood pressure levels through the increase of the nitric oxide levels. This is a gas molecule that dilates the blood vessel and improves the blood flow. Have oats for breakfast at least thrice every week.


Our hair, nails, and skin show how healthy we are. Reduce the signs of aging by taking the right step at the proper time. Keep your hair nourished and glossy by doing simple things.

Once you have removed the blemishes and brought life to your hair, you have done the right things for your beauty and well-being. Eat superfoods for glowing skin, healthy hair and nails in your diet and live a healthy life.

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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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