Diet, hormones, and stress all play factors in your health, but did you know they can also affect your hair and skin? If your hair is feeling dry and your skin is looking dull, you can get that glow back with our dietician-approved guide to eating your way to hair without split ends and dewy, healthy skin.
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Kale
Why It’s Good for Your Hair and Skin:
Kale, which is high in Vitamin K, helps blood clot and soothes the skin to make sure the nick you got shaving heals fast, says nutritionist Becky Long. At least one study also suggests that kale may help tighten the skin and reduce the appearance of wrinkles.
How to Add It to Your Diet:
Massage your kale with olive oil to make it easier to digest before using the leaves as a base for your salad. If you’re not a fan of raw kale, add it to homemade soup or smoothies.
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Salmon
Why It’s Good for Your Hair and Skin:
Protein is a building block for every cell in our body—and hair is no different, says Maddy Hasulak, certified nutritional consultant, co-founder of Love Grown Foods. While this fish is rich in vitamin D and protein, the omega-3 fatty acids in salmon can help keep your scalp healthy.
How to Add It to Your Diet:
Add salmon as the protein in your salad or use leftover cooked salmon as a cold addition to your wrap.
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Tomatoes
Why It’s Good for Your Hair and Skin:
Tomatoes are rich in antioxidants and lycopene, which is best known for protecting and healing the skin from the sun’s harmful UV rays, says Josh Axe, DNM, certified nutrition specialist.
How to Add It to Your Diet:
Top your avocado toast with tomatoes or slice cherry tomatoes in half and top with low-fat goat cheese for an easy-to-eat snack.
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Greek Yogurt
Why It’s Good for Your Hair and Skin:
Just like dejunking your diet will help clear your skin and make it look better, eating the right healthy foods might make your scalp and hair less greasy. Keep your scalp clean from film and debris with vitamin B5-rich Greek yogurt, suggests hairstylist Carla Rivas, co-founder of the all-natural hair growth vitamin, Hair La Vie. In addition to keeping follicles from becoming irritated, she says that B5 promotes healthy, strong hair growth.
How to Add It to Your Diet:
Eat Greek yogurt with fruits and nuts for an energizing midday snack.
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Eggs
Why It’s Good for Your Hair and Skin:
Zinc-rich eggs boost your body’s ability to repair cells and tissue, rejuvenating your skin. The mineral also maintains oil-secreting glands that keep hair follicles healthy, says Rivas.
How to Add It to Your Diet:
Snack on a hardboiled egg or slice one onto your salad.
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Sweet Potatoes
Why It’s Good for Your Hair and Skin:
Sweet potatoes are packed with vitamin C, which produces elasticity-maintaining collagen. They are also rich in anti-aging beta-carotene.
How to Add It to Your Diet:
Cut up sweet potatoes and roast them with herbs and other root vegetables for a great anytime side dish.
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Almonds
Why It’s Good for Your Hair and Skin:
Vitamin E-rich almonds decrease environmental damage caused by air pollution, cigarette smoke, and UV rays. They also improve skin moisture and elasticity, says Axe.
How to Add It to Your Diet:
Choose granola bars with almonds or add the nuts to trail mix. Almonds also make a great stand-alone snack.
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Avocados
Why It’s Good for Your Hair and Skin:
Avocados are full of healthy fats that can improve your skin tone. They also help maintain moisture levels in your skin to give it a super soft, yet firm feeling, says Long.
How to Add It to Your Diet:
Make one of these guacamole recipes. Otherwise, mash it up, add some spices, and spread it on toast.
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Blueberries
Why It’s Good for Your Hair and Skin:
Antioxidant-rich blueberries protect your skin from premature aging, says Abby Saur, registered dietitian with Abbott.Â
How to Add It to Your Diet:
Add blueberries to your breakfast smoothie or as a topping on your Greek yogurt.
