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The 9 Best Foods for Healthy Hair, Skin, And Nails

Key Takeaways:

  • Diet influences skin health, but it’s not the only cause of acne. Hormonal changes, the production of too much oil in the skin, certain medications, genetics, environment, and stress all affect skin.
  • Vitamins and minerals such as biotin, vitamin C, iron, and zinc can support healthy hair, skin, and nails.

There’s a reason they say, “beauty comes from within.” What you put in your body matters, and can greatly affect the health of your hair, skin, and nails! ⁠

The effectiveness of skincare lotions, hair, and nail treatments can’t be understated, however your diet is one of the most important factors in a healthy beauty regimen.

While there’s no food that will magically make your acne disappear or your hair grow faster, the right nutrition goes a long way.

So what do you need to include on your grocery list to promote healthy hair, skin, and nails? We’ve rounded up the best foods below!


Does your diet affect acne?

Most of us likely grew up being taught to avoid oily foods and sweets because they were thought to provoke acne. There is research that shows the impact of diet in developing acne as an adult. In particular, one study found a significant connection between acne and the consumption of high fat and sugary foods.1

Diet plays a factor in skin health, but it’s not the only cause of acne. Hormonal changes, the production of too much oil in the skin, certain medications, genetics, environment, and stress all contribute to the development of acne.2

While we don’t have control over most of these factors, we do have control of the foods we eat.

Let’s take a look at the best science-backed foods for healthy hair, skin, and nails!


Best foods for glowing skin

1. Fatty fish for omega-3s

Fatty fish like salmon, mackerel, and herring are packed with omega-3 fatty acids, which play an important role in skin health.3 Fatty fish is also a good source of vitamin E, which is an antioxidant that helps with sun protection — but don’t forget your daily SPF!4

Are sardines good for your skin?

Yes! Sardines fall into the category of fatty fish, therefore they also supply the body and skin with essential omega-3 fatty acids.

Omega-3 Supplement

Solgar 1300 MG Omega 3-6-9 Softgels support heart, joint, and skin health.* These softgels contain a blend of three premium oils – Fish, Flax and Borage, in addition to EPA and DHA omega-3 fatty acids.

Read more: Essential Fatty Acids: Everything You Need to Know About Omega-3s

2. Avocados

This delicious green fruit isn’t just good for your toast—it’s also good for your skin health! Avocados are an excellent source of vitamin E, and vitamin C, both of which are great antioxidants that help collagen formation and healthy skin.5 The healthy fats found in avocados have also been linked to plump and healthy looking skin.6

Vitamin E Supplement

Vitamin E occurs naturally in foods such as avocados. But if you need support from a supplement, look no further than Solgar Vitamin E 400 IU Softgels. Vitamin E is an important antioxidant that helps fight free radicals, which may cause the premature aging of cells.*

3. Red or yellow bell peppers

Red and yellow bell peppers are a fantastic source of antioxidants beta-carotene, which the body converts to vitamin A, and vitamin C. Beta-carotene helps to protect the skin from UV radiation while vitamin C plays a key role in creating collagen, the protein that supports the skin’s structure and elasticity.7 8 One study found that women who ate higher amounts of vitamin C developed less wrinkles and dry skin with age.9


Best protein-rich foods for healthy hair

4. Eggs

If you like eggs, you’re in luck, because eggs are a hair health superfood! Eggs contain plenty of hair happy nutrients such as protein, biotin, zinc, and selenium. Because hair follicles are predominantly made up of protein, eating sufficient protein is important for hair health and growth. In fact, a low protein diet is linked to hair loss.10 Biotin, also known as vitamin B7, is another important nutrient because of its role in producing keratin, the cell-forming protein that makes up hair, nails, and the top layer of your skin!

Best Biotin Supplement

Solgar Biotin 10,000 mcg supports healthy skin, nails, and hair.*⁠ And, this supplement is vegan, non-GMO, gluten-free, dairy-free, and kosher!

5. Beans

Whether you’re a fan of kidney beans, black beans, or pinto beans, this versatile plant-based source of protein is a good source of zinc, which contributes to the hair growth cycle by supporting the oil glands around the hair follicles.11 That’s why getting more zinc can improve hair growth for those who are deficient in this mineral.12 Beans are also an excellent source of nutrients like iron and biotin, which are also important for the health of your hair, skin, and nails.

Best Zinc Supplement

Our newest zinc product, Solgar® Earth Source® Koji Fermented Zinc, is food-based and readily bioavailable.* ⁠Each serving helps support your immune system, skin, and eyes!*⁠

6. Red meat

Red meat (beef, lamb, pork) is an abundant source of iron, particularly heme iron which is more easily absorbed by the body. This is an important mineral because it helps red blood cells deliver oxygen to help the body’s cells grow and repair, and that includes hair!13

Iron Supplement

If you need support with your iron levels, taking a quality iron supplement — like Earth Source® Koji Fermented Iron — can help. It’s clinically-studied, gentle on the stomach, and easy to absorb.* And it’s a food-based, vegan-friendly source of iron!


Best foods for strong nails

7. Citrus fruits and berries

Like skin, nails need vitamin C for producing collagen. That’s why snacking on citrus fruits or berries will help to support strong and healthy nails. Fruits are also plentiful with antioxidants, key for protecting the body against free radicals that could potentially damage the nail beds.

8. Almonds

These small but mighty tree nuts contain plenty of nail-happy nutrients such as vitamin E, magnesium, protein, zinc, and omega-fatty acids! Because nails have a quick turnaround of cell growth, sufficient zinc is particularly important for supporting healthy nail growth.14

9. Sweet potatoes

Not only do sweet potatoes make great-tasting fries, they are also one of the best vegetable sources of biotin.15 Also known as vitamin B7, biotin is an important vitamin for strengthening brittle finger nails.16


The best supplements for healthy skin, hair, and nails

Supplements to help nourish skin from within:

Say hello to healthy, youthful skin with Solgar® Collagen Hyaluronic Acid Complex.* In just 12 weeks, it helps boost skin collagen, increases skin elasticity and softens the appearance of wrinkles.*⁠

To maintain your natural beauty:

Solgar® Skin, Nails, & Hair helps maintain your natural beauty from the inside out. ⁠

Two easy tablets, taken daily help support:⁠
  • ⁠Youthful, vibrant skin – softens the appearance of fine lines and wrinkles*⁠
  • Shiny hair⁠*
  • Healthy nails⁠*

Solgar® Hair, Skin, & Nails Jelly Beans are a tasty way to get nutrients like biotin, vitamins A, C and E, and keratin. It’s made with naturally-sourced mixed fruit flavors and is non-GMO.

Read more: 7 Vitamins & Nutrients for Healthy Hair, Skin, and Nails



Prioritize beauty from within

Taking care of your hair, skin, and nails is more than just appearances. When you take care of your appearance from the inside out, it will help you feel more confident in your overall health. Eating nutritious foods and taking the right supplements provides the body with the vitamins and minerals it needs to maintain healthier hair, skin, and nails.

For more beauty and health related tips, and for the latest on new Solgar® products, follow us on Instagram (@solgar) and TikTok (@solgarvitamins)!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.

^In a double-blind, placebo-controlled human clinical study (Schwartz, 2019), 1g/d BioCell Collagen supplementation for 12 weeks significantly reduced numbers of facial lines and wrinkles by clinical expert, significantly increased skin elasticity and collagen content by instrument measure, compared to those in the placebo.