Foods For Beautiful Skin, Hair, and Nails



We’ve all heard before that healthy eating habits can make us more attractive, but what foods for beautiful skin, hair, and nails specifically contain the magical micronutrients our bodies crave?


Antioxidants fight free radicals in our body that could otherwise reek havoc on our skin, making us age faster. Vitamins A, C, and E will help you in your voyage to the fountain of youth! Foods rich in these vitamins include:

*Carrots, mangoes, sweet potato, kale, and cantaloupe, and red peppers are all high in Vitamin A.

*Broccoli, papaya, oranges, berries, and brussels sprouts are all high in Vitamin C.

*Almonds, spinach, raw seeds, hazelnuts and avocado are all high in Vitamin E.

Some of these super foods could be listed as being high in more than one of these vitamins. Kale, for example, is very high in both Vitamins A and C, and is also a good source of Vitamin E. There are many ways to enjoy this slightly bitter, leafy vegetable; juiced, in salad with lemon juice, or even baked.


Fats are so good for your skin, but don’t grab for the cake and cookies just yet. There are good fats and bad fats, and we need to choose carefully. Foods high in Omega 3s and Omega 6s include:


*Fish oils

*Flax seed oil


Coconut oil is actually very high in saturated fat (90%!) but because of the composition of triglycerides, it’s actually a very healthy oil that promotes beautiful skin, hair, and nails. When shopping for oil, look for cold-pressed, organic, and unrefined.


Believe it or not, protein plays a vital role in beautiful skin, hair, and nail growth. You probably know that adequate protein is necessary for hair and nail growth, but did you know that protein was essential for the production of collagen? Collagen is what makes our skin more elastic and supple. As we age, we naturally lose elasticity and fullness, which presents as wrinkles and thin, sagging skin. Don’t worry, my vegan friends; eating a good amount of protein doesn’t necessarily mean loading up on meat! The bioavailability (the body’s ability to absorb the macronutrient) is often times higher in vegetables than in meats, which means that even though meat houses a lot more protein than plants, our bodies can’t digest them as easily. Foods high in protein include:

*Meat, cheese, fish, eggs, and dairy products are loaded with protein.

*Broccoli, nuts, seeds, tempeh, tofu and other soya products, spinach, and quinoa are all excellent vegan sources of protein.

Water Water Everywhere…So Why Aren’t You Drinking More?

A great and super easy way to flush out the impurities in our system is to make sure to drink enough water throughout the day. If you’re not sure how much to drink, divide your weight (in pounds) in half and drink that many ounces of water each day, adding more if working out or out in the heat. Example: if you weigh 120 pounds, drink at least 60 ounces of water every day!




Written by Michelle McDowell for Mary Cates Salon. Michelle is wife to one lucky guy and mom to three of the best kids ever! If you have any questions about the blog, would like to contribute to our site, or leave a testimonial, contact us here. We'd love to hear from you!