Foods that Improve the Health of Your Skin and Hair

While there are multiple factors that contribute to the health of your skin and hair, including the environment, genetics, hygiene, hormones and stress, it’s poor nutrition that has a detrimental affect your skin’s tissue and hair.

Healthy skin and hair can only be fully achieved by consuming nutritionally dense foods throughout the day. Certain foods have powerhouse ingredients that keep skin supple and smooth and help fight age-related damage and keep hair strong and shiny. So, if you want to improve the appearance of your skin and hair, you have to eat the right foods – ones that work for you, not against you. Here are some our favorites

Acorn Squash: Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.  Here is a delicious recipe for Honey-Jalapeño Roasted Acorn Squash Get the recipe from Naturally Ella

Almonds: Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono-polyunsaturated fats; phytosterols.  Add to salads or yogurt or pack as a snack.

Asparagus: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.  Oven roasted or grilled, dress with light dressing or olive oil and lemon.

Avocados: Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5, Vitamin B6, Vitamin E.

Black or Kidney Beans: B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.  Add to soup or salads.

Blueberries: Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.  Add to yogurt, salads, or muffins.  Raspberries, cranberries and strawberries are equally potent.

Broccoli:  Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.  Steam, roasted or just chop fresh broccoli into a salad.

Brown rice: B-complex vitamins; fiber; niacin; magnesium, fiber.  Great as a side dish or stir in a few veggies and chicken for a main course

Cantaloupe: Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.  Cut and enjoy for breakfast, snacks, or dessert.

Carrots: Alpha-carotene (a carotenoid); fiber.  Baby carrots make a great snack. Add shredded carrots to a salad.

Dark chocolate: Resveratrol and cocoa phenols (flavonoids).  Choose 70% or higher cocoa content.

Flaxseed (ground): Omega-3 fatty acids; fiber, phytoestrogens.  Add ground flaxseed to yogurt, granola, muffins, or bread mixes.  The possibilities are endless.  Get this delicious Nut Free Zucchini & Sun-Dried Tomato Muffin recipe that contains flaxseed meal from Eat Drink Paleo 

Oatmeal: Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber. Top hot oatmeal with fresh berries.

Oranges: Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber. 

Papaya: Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium. 

Red Bell Peppers: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber. Roast or grilled with onions and seasoning. Delicious in salads and wraps.

Salmon: Omega-3 fatty acids. Baked or grilled, served as main course or added to lunch salads.

Spinach: Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.  Pick spinach (instead of lettuce) for nutrient-packed salads and sandwiches.

Sweet Potato: Beta-carotene (a carotenoid); vitamins A, C, E; fiber.  Paleo Hash with Sausage and Sweet Potato.  Get the recipe at Paleo Newbie


Tomatoes: Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber. 

Tuna: Omega-3 fatty acids; folate; niacin. 

Walnuts: Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated.