How you look and feel often starts with what you eat. The right foods can smooth your skin and support healthier hair. Rather than relying only on creams and treatments, add nutrient-rich choices—colorful fruits, healthy fats and protein—to your meals. Small, consistent changes can lead to noticeable results.
Sweet potatoes are rich in beta-carotene, which the body converts to vitamin A. That vitamin helps keep skin hydrated by supporting new skin cell production and can prevent dryness. Vitamin A also helps maintain a healthy scalp, which supports stronger hair and less breakage. Sweet potatoes are easy to add to meals—roasted, mashed or baked.
Berries like strawberries, blueberries and raspberries are full of antioxidants and vitamin C. These nutrients fight free radicals, support collagen production and help skin stay firm and bright. Vitamin C also improves iron absorption, which benefits hair strength. Toss berries into cereal, yogurt or smoothies, or enjoy them as a snack.
Avocados supply healthy fats and vitamin E that help keep skin soft and moisturized, along with antioxidants that protect against environmental damage. They also contain biotin, a nutrient linked to stronger hair. Add avocado to toast, salads or smoothies for a creamy boost.
Salmon is a great source of omega-3 fatty acids and protein. Omega-3s help lock in skin moisture, calm irritation and keep skin looking smooth, while protein supports tissue repair. For hair, these fats nourish the scalp and strengthen strands. Grill, bake or pan-sear salmon once or twice a week for benefits.
Sunflower seeds are high in vitamin E, selenium and zinc, all of which support skin repair and help protect against daily damage. A small handful can boost skin health, and the zinc helps prevent hair thinning and shedding. Sprinkle them on oatmeal, yogurt or salads.
Spinach offers iron, folate and vitamins A and C—nutrients that support skin renewal and circulation, which can improve skin tone. Iron helps deliver oxygen to hair roots, keeping strands strong. Use spinach raw in salads and smoothies or cooked in warm dishes.
Eggs provide protein and biotin, both important for skin repair and healthy hair growth, and they contain vitamin D, which supports skin cell health. Eggs are versatile—boiled, scrambled or added to stir-fries—and make a simple, nutritious meal.
Walnuts contain omega-3 and omega-6 fatty acids that help maintain the skin’s moisture barrier, plus zinc that may help reduce acne. Their fats and biotin also benefit hair shine and strength. Add walnuts to oatmeal, salads or snacks.
Carrots are rich in beta-carotene, converted to vitamin A, which encourages skin cell turnover and helps prevent dryness. Vitamin A also supports a balanced scalp oil level. Eat carrots raw, roasted or blended into soups.
Oats bring zinc, iron and B vitamins that can reduce skin irritation, balance oil and improve texture. Their fiber supports gut health, which often reflects on the skin. Oats also supply nutrients that strengthen hair roots—try them for breakfast or in baked snacks.
Greek yogurt offers protein for skin repair and probiotics that support gut health and, indirectly, clearer skin. It also contains calcium and B vitamins that help maintain smooth skin. The protein helps build stronger hair strands; enjoy it with fruit and seeds.
Cucumbers are mostly water, helping hydrate skin and scalp, and contain silica, which supports skin firmness. Their cooling effect can reduce puffiness. Slice cucumbers into salads, snacks or drinks for a refreshing boost.
Pumpkin seeds provide zinc, selenium and healthy fats that support skin healing, oil control and overall clarity. Those minerals also improve hair texture and reduce breakage. Eat them raw or roasted, or add them to granola and salads.
Tomatoes are a good source of lycopene and vitamin C. Lycopene may help protect skin from sun damage, while vitamin C supports collagen production and even skin tone. Tomatoes are versatile in sauces, soups and salads and can also benefit scalp health.
Lentils supply protein, iron and zinc—key nutrients for firm skin and strong hair. Iron supports healthy blood flow to the skin and hair roots, and protein helps repair tissues. Lentils are filling and easy to add to stews, salads or rice dishes a few times a week.
