Keep your skin, hair, and nails looking healthy and beautiful by hydrating, wearing sunscreen, and eating well.
A balanced diet with variety is key to getting nutrients involved in cellular health.
Vitamin C
Vitamin C is needed for skin tissue development and is an antioxidant. Research has found vitamin C intake may help protect skin from UV light damage.1
Foods rich in vitamin C:
- Citrus (OJ, grapefruit)
- Kale
- Kiwi
- Cauliflower
B vitamins
B vitamins are essential to life. Several are particularly involved in skin and hair cell health.
Folate, vitamin B1, B2, and niacin are critical for energy production, and hundreds of reactions required for cell health. Deficiencies in B vitamins may cause skin breakdown and hair loss.
Foods rich in B vitamins:
- Pork
- Whole grains
- Legumes (e.g., beans, lentils)
- OJ
Biotin
Biotin, a B vitamin (B7), is essential for energy production. It is notable for being involved in fat and protein metabolism of hair roots, nails, and skin.
Foods rich in biotin:
- Yeast
- Liver
- Eggs
- Meats and poultry
- Avocados
Pantothenic Acid
Pantothenic Acid, a B vitamin (B5), is involved in many pathways, including the making of neurotransmitters, hormones, and hemoglobin. It is notable for its importance in the repair and maintenance of cells that make skin and hair.
Foods rich in pantothenic acid:
- Beef, chicken, fish, eggs, organ meats
- Whole grains
- Sunflower seeds
- Mushrooms
- Legumes (peanuts, peas, lentils)
- Avocados
Vitamin A
Vitamin A is involved in cell growth and development and stimulates fibroblasts to increase collagen synthesis in skin.
Caution – too much retinyl (vitamin A) compounds from supplements and cod liver oil can be toxic and cause hair loss. Many carotenoids (see below), such as beta-carotene and beta-cryptoxanthin, are safe vitamin A sources.
Foods rich in vitamin A:
- Meats
- Eggs
- Sweet potatoes
- Pumpkin
- Dark Leafy Veggies
Carotenoids
Pigments found in fruits and veggies that are yellow, orange, and red are called carotenoids. The most widely recognized carotenoid is beta-carotene.
Carotenoids are known antioxidants and are recognized as part of a healthy diet. Several convert to vitamin A in the body.
Studies have shown that diets rich in fruits and veggies and high in carotenoids are associated with protection from sunburn2,3 and lessening premature aging of the skin.4
Foods rich in carotenoids:
- Sweet potatoes
- Mangoes
- Pumpkin
- Tangerines
- Spinach and dark leafy green veggies
Copper
Copper is required for skin tissue development and supports the cross-linking of collagen.
Foods rich in copper:
- Shellfish and fish
- Nuts and seeds
- Lentils, soybeans
- Chocolate
- Kale
- Mushrooms
- Liver
Zinc
Zinc is involved in cell growth and replication, protein formation, cell membrane stabilization, and the production and regulation of cell-matrix proteins. Zinc needs often increase during wound healing.
Foods rich in zinc:
- Meats and liver
- Fish and shellfish
- Eggs
- Nuts and seeds
- Cereals and grains
Protein
Proteins are used in the body for most structures, including the skin. Protein plays an essential role in blood vessel formation, collagen production, and fibroblast proliferation (cells that make collagen and other essential parts of the cell matrix).
Some amino acids, the building blocks of proteins, are particularly involved in skin health and wound healing. Arginine is a precursor to proline, which makes up collagen in the skin. Glutamine provides fuel for skin and immune cells and stimulates the release of growth hormone.
Protein-rich foods:
- Meats, poultry, fish, dairy, eggs, and other animal-sourced products
- Peas, lentils, beans, soybeans, peanuts, and other legumes
Water
Water increases the firmness of skin cells and provides fluid to transport substances. Proper hydration of skin is important for supporting skin structure and may reduce the appearance of wrinkles.
Dehydration can also impair oxygen delivery, which is necessary to hydroxylate lysine and proline during collagen formation.
Are you drinking enough water? Find out how much water you need each day.
Other Micronutrients
Adequate levels of manganese are needed for tissue regeneration and collagen formation.
Additionally, adequate levels of iron, vitamins B1, and B2 contribute to the formation of collagen. Thus, a healthy, well-balanced diet can provide needed nutrients for skin, as well as overall health.
Hair and skin and potential nutrient deficiencies
According to the American Society of Parenteral and Enteral Nutrition (ASPEN) and the Cleveland Clinic, the following symptoms may be associated with nutritional deficiencies.
Of course, many conditions, infections, or other causes may also be involved; however, the symptoms listed below suggest nutrient deficiencies may be present.
Consult your doctor or dietitian before making any changes to your diet or taking supplements.
| Hair Symptom5 | Possible nutrient needed |
| Hair loss | Protein, B12, folate |
| Hair easily pluckable | Protein, Biotin, Zinc |
| Brittle hair | Biotin (Copper*) |
| Hair color change | Zinc (Copper*) |
| Dry hair | Vitamin A & E |
| Hair texture changes | Vitamin A, C, (Copper*) |
| Skin symptom5,6 | Possible nutrient needed |
| Dermatitis | Essential fatty acids (omega 3, 6), zinc, protein, B vitamins, tryptophan |
| Extreme dryness, scaly | Vitamin A, essential fatty acids |
| Keratosis, acneiform lesions (e.g., growths, cysts) | Vitamin A |
| Tiny red dots, bleeding under skin | Vitamin C, vitamin K |
| Inflammation and cracks in corners of mouth (angular stomatitis & cheilosis) | B vitamins, iron, protein |
| Bleeding gums, tooth loss | Vitamin C |
| Nail symptoms6 | Potential nutrient needed |
| Dull, lackluster | protein |
| Mottled, pale, poor blanching | Vitamin A, vitamin C |
| Spoon shaped (koilonychia) | Iron |
Eat healthy for your skin, hair, and nails
Multiple nutrients are necessary for cells to grow and be healthy. As you can see, many of the foods that contain the nutrients that directly support skin and hair health are from whole foods, many of which are in colorful plants.
A well-balanced diet with a variety of foods and adequate water promotes skin and hair health. Glow from the inside out with proper nutrition!
Content presented here, although created by US Registered Dietitians and PhD-level Nutritional Biologists, is for informational purposes only and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
References
1. Burke. Dermatologic Therapy. 2007;20:314-321.
2. Lee et al. Proc Soc Exp Biol Med. 2000; 223:170-174.
3. Stahl et al. Am J Clin Nutr. 2012; 96:1179-1184S.
4. Terao et al. J Clin Biochem Nutr. 2011;48(1):57-62.
5. The A.S.P.E.N. Adult Nutrition Support Core Curriculum, 2nd Edition.Editors: CM Mueller, DS Kovacevich, SA McClave, et al. ASPEN, Silver Spring, MD; 2012.
6. Cleveland Clinic Nutrition Support Handbook, 3rd ed, 2011. Cleveland Clinic, Center for Nutrition, Digestive Disease Institute.
* Although not listed by ASPEN, copper was discovered as an essential nutrient when deficiencies in animals caused hair color and texture changes.
