5 Foods to Eat for Healthy Hair, Skin + Nails

28 August, 2024

The health of our external body is so often a reflection of what’s going on inside. If you’re looking to support your hair, skin and nails - your diet is a great place to start.

Part of the JSHealth philosophy is building your plate around fresh and varied wholefoods, with a focus on balance and nourishment. 
We’ve compiled a list of foods brimming with the nutrients essential for healthy hair, skin and nails. Including these in your meals will ensure you’re also supporting so many other aspects of your health and wellness, too! 

1. Include oily fish for omegas

Oily fish like salmon or tuna are a fantastic source of Vitamin D and omega-3 fats that promote hair growth(1). Lean meats like fish are also a source of protein, which is essential for preventing hair loss, as hair is mostly made of protein (2). A serving of fish 2-3 times a week will meet the recommended 250-500 milligrams (mg) of omega-3s per day(3). Bonus tip - try adding avocado to your fish when serving for extra healthy fats! Avocado is a delicious source of vitamin E, vitamin B and omega-3 fats, and also contains fibre. Try our Founder Jess’ Toast 3 Ways for breakfast, add avocado to your smoothie for creaminess or enjoy avocado chopped in your favourite salad.

2. Enjoy soaked oats

Oats are a wonderful option for supporting hair, skin and nails (and teeth!) due to their rich nutrient profile, offering B vitamins, manganese, iron and zinc(4). As a source of fibre, they provide a satiating option for breakfast and will keep you fuller for longer. Oats also offer a boost of silica, which plays a structural role in many tissues of the body including hair, nails, skin and bones (5). Enjoy porridge or bircher muesli, or blend your oats into a smoothie for an added dose of energy-loving carbohydrates. You can also soak your oats overnight to make them easier to digest.

3. Up your leafy greens

Antioxidant-rich leafy greens like kale, spinach and broccoli are great sources of zinc, iron and folic acid - all essential for maintaining strong hair and nails, and healthy skin. Greens also offer a boost of micronutrients to your daily plate, with vitamins C, A, K and B! Eating plenty of dark leafy greens is a fantastic way to increase your nutrient intake. You can add baby spinach to smoothies as it has a very mild flavour profile, or try making your own Kale chips for a snack. Our Greens + Collagen powder can be mixed with water for a delicious, daily green juice, packed with micronutrients!

4. Roast your sweet potato

Sweet potatoes and other orange or red vegetables like tomatoes, carrots or red capsicum are rich in beta-carotene. This is a precursor to Vitamin A, which means it is converted to vitamin A in the body. Vitamin A is a fat-soluble micronutrient necessary for the growth of healthy skin and hair!(6). Try our Founder Jess’ easy pasta sauce using red vegetables here, or try carrot and capsicums with hummus for a delicious snack! 

5. Snack on nuts and seeds

Reaching for nuts and seeds as a satiating mid-morning or afternoon snack is one of the best ways to support your hair, skin and nail health. Vital nutrients found in nuts and seeds include zinc, selenium, vitamin E and omega-3 fatty acids. Almonds offer an additional boost of protein and healthy fats, whilst Walnuts and flaxseeds are great sources of omega-3 and 6 . You can add nuts to smoothies, toss them through salads, or enjoy a natural nut butter on your toast, oats or yoghurt.

Don’t forget the power of hydration! 

Adequate hydration does so much for our overall health and wellbeing. It’s not only essential for concentration, energy levels, circulation and gut health, but it’s also crucial for hydrating your hair, skin and nails.

Be sure to drink at least 2 litres of water per day - especially if you’re moving your body. If you find it challenging to drink enough water, try incorporating herbal teas or add slices of lemon to your water for extra flavour. 

You can also include an unflavoured, pure marine collagen supplement to your water, which research shows supports hair, skin and nail health(7). Type 1 collagen (derived from fish) is the most abundant collagen in the body - supplemented collagen can therefore serve to strengthen your skin, bones, ligaments and tendons. Combined with a greens powder (or other blends for vitality), it also tastes delicious too!

References 

  1. Le Floc'h, C., Cheniti, A., Connétable, S., Piccardi, N., Vincenzi, C., Tosti, A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. (2015),  Vol 14(1), pp. 76-82. PubMed: https://pubmed.ncbi.nlm.nih.gov/25573272/ 
  2. Zempleni, J., Wijeratne, S.S., Hassan, Y.I. Biotin, Biofactors. 2009, 35(1), pp. 36-46. https://pubmed.ncbi.nlm.nih.gov/19319844/ 
  3. eatforhealth.gov.au, Macronutrient Balance, viewed 15th August, https://www.eatforhealth.gov.au/nutrient-reference-values/chronic-disease/macronutrient-balance  
  4. Sirotkin, A.V. The Effect of Dietary Oat Consumption and Its Constituents on Fat Storage and Obesity. Physiol Res. (2023), Vol 31(72). PubMed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10660577/ 
  5. Martin, K.R. Silicon: the health benefits of a metalloid. Met Ions Life Sci. (2013) Vol 13, pp. 451-73. PubMed: https://pubmed.ncbi.nlm.nih.gov/24470100/ 
  6. VanBuren, C.A., Everts, H.B. Vitamin A in Skin and Hair: An Update. Nutrients. (2022), Vol 14(14), p. 2952. PubMed: https://pubmed.ncbi.nlm.nih.gov/35889909/ 
  7. Hwang, S.B, Park, H.J, Lee, B.H. Hair-Growth-Promoting Effects of the Fish Collagen Peptide in Human Dermal Papilla Cells and C57BL/6 Mice Modulating Wnt/β-Catenin and BMP Signaling Pathways. Int J Mol Sci. (2022), Vol 23(19), p. 1904. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9569759/