10 Superfoods For Healthier Skin & Hair

Caring for your hair isn't always about what you use on it to make it stronger and shinier; what goes into our bodies also directly impacts the health of our skin and hair.  So it should not come as any surprise that healthy hair like anything else that concerns our bodies starts with good nutrition.  Listed below are ten superfoods that can aid in your quest for healthier skin and hair, try incorporating some of these superfoods into your diets.


  1. Blueberries were ranked number one in antioxidant activity by the U.S. Department of Agriculture compared to 40 common fruits and vegetables. The antioxidants in blueberries protect you from premature aging, so add half a cup to your yogurt or cereal every day.
  1. Wild salmon -- not farm-raised -- is one of the best food sources for omega-3 fatty acids, which are needed to support scalp health.  Try it grilled, baked, in your pasta, with a salad, in sushi, or just with a side of asparagus.
  1. Spinach is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.  Trade your lettuce for spinach, or sauté spinach for a quick, healthy side.
  1. Oysters are a good source of zinc, which aids in skin cell renewal and repair. Zinc also keeps your nails, hair, and eyes healthy. Who needs an aphrodisiac when you look and feel beautiful?
  1. Tomatoes are the best source of the anti-aging antioxidant lycopene. Surprisingly, lycopene in tomatoes is more easily absorbed by your body when it is cooked or processed, so make sure to stock up on canned tomato sauce, tomato juice, and ketchup.
  1. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular part of your diet.   Get your daily dose of nutrients like omega-3 fatty acids and vitamin E by eating a handful by themselves or throwing some in your salad, pasta, or dessert.
  1. Kiwis are loaded with vitamin C and antioxidants, which keep skin firm, help prevent wrinkles, and are great for healthy bones and teeth. The antioxidants in kiwis also protect you from cancer and heart disease.
  1. Dark chocolate helps skin stay hydrated and protects skin from sun damage, and contrary to popular belief, chocolate does not cause acne. The best kind of chocolate has a high flavanol content and should be at least 60 percent cacao.
  1. One cup of low-fat yogurt has more calcium than a cup of fat-free milk, which is an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.  Mix it with fruit or granola for a healthy breakfast or that essential mid-afternoon snack.
  1. Sweet potatoes are packed with beta-carotene, an antioxidant that fights aging.  Replace your not-so-sweet potato with its sweeter cousin at mealtime.
WATER:  There is one essential nutrient no person can live without, and that is water.  In order to function properly, the body and skin both rely heavily on the benefits of water.  Drinking water is essential to the health of the skin and body because it sustain the health of the cells, aids in the elimination of toxins and waste, helps regulate body temperature, and aids in proper digestion.  All these functions, when performing properly keep the skin healthy, vital and attractive.  Pass the water, please!

Water splashing into glass

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