The foods that you eat can affect your skin and hair health. The Mayo Clinic suggests eating for overall health, which will in turn improve the appearance of your hair and skin. Concentrate on foods that are high in antioxidants and healthy fats and fatty acids, while limiting your consumption of red meat and full-fat dairy products for optimal skin and hair health.
Fruits and Vegetables
Fruits such as berries and cherries contain high levels of antioxidants, which, according to the Mayo Clinic, have a protective effect on hair and skin. Blueberries, in particular, have the most antioxidants of 40 commonly eaten fruits and vegetables, and are especially good at promoting healthy hair and skin, says Fitness magazine. Kiwi is another fruit that contains high levels of antioxidants, and has the added benefit of vitamin C, which is important for firm skin. Tomatoes contain lycopene, which has an anti-aging effect on skin, making it appear younger and healthier. Other vegetables that can improve the health of your skin and hair include spinach, asparagus, sweet potatoes, eggplant, celery and onions.
Dark Chocolate
According to Fitness magazine, dark chocolate that contains more than 60 percent cacao, keeps skin supple and may prevent skin-aging sun damage. Look for chocolate that contains a high amount of flavanol for maximum skin-health benefits.
Foods from the Sea
Certain fish and shellfish contain nutrients that contribute to healthy hair and skin. Oysters contain zinc, which helps to renew skin and also keeps hair looking healthy. Wild salmon keeps your skin looking and feeling great thanks to omega-3 fatty acids and selenium. Fitness magazine advises that farmed salmon does not contain the same nutrients, so be sure to ask where your local grocery obtains its salmon.
Beans
Legumes, which include beans, contain iron, zinc, biotin and protein. Protein is important for hair growth, and a lack of biotin can lead to brittle hair, says Good Housekeeping magazine. According to Good Housekeeping, the American Dietetic Association recommends eating three cups of beans or lentils every week for good health.
Nuts
Nuts, such as walnuts, Brazil nuts, pecans, almonds and cashews, contain several nutrients that can improve your skin and hair health. These include zinc, omega-3 fatty acids, protein, vitamin E and selenium. Because nuts are high in fat and calories, "Fitness" magazine recommends limiting yourself to a handful per day to reap the benefits without impacting your waistline.
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