Plate to Beauty: 10 foods for stunning skin and hair

We often focus on the external aspects of our appearance, investing in skincare products, makeup, and stylish outfits. Yet, we tend to overlook a powerful secret: the beauty that comes from within; starting with consuming the right food that enhances your skin and hair.

Your skin and hair are not just canvases for cosmetics and styling but reflections of your inner well-being. In this article, we dive into the world where beauty harmonizes with nutrition – It’s time to understand the incredible synergy between what’s on your plate and the radiant, beautiful persona you project to the world.

“A nutritious diet works wonders for your skin from the inside out and helps it function at its very best.” esthetician and skin care specialist, Noni tweets. She further enunciates that a good diet can help beat common skin problems like acne, eczema, psoriasis.  

Keep reading to discover the foods that will nourish your body and empower you to exude confidence effortlessly.

Healthy food for skin and hair
Healthy lunch table. (Image- Jeniphoto on iStock)

The beauty-nutrition connection

The saying “you are what you eat” couldn’t be more accurate when it comes to beauty. It has always fascinated scientists how the food we eat has a profound impact on our skin and hair.

At the core of skin and hair vitality lies cellular health. Your skin and hair comprise millions of cells which require an array of essential nutrients to function optimally. Vitamins, minerals and antioxidants, found in various foods, play essential roles in maintaining cell integrity, replication and repair. With effective nourishment, these cells contribute to the radiant appearance of your skin and the strength of your hair.

Chronic inflammation is a well-known culprit behind various skin issues, including acne, eczema, and premature ageing. Many foods, particularly those rich in antioxidants like vitamins A, C, and E, as well as omega-3 fatty acids, possess potent anti-inflammatory properties. Additionally, certain foods can boost collagen synthesis, a crucial structural protein that keeps your skin firm and plump. 

Hormonal imbalance can wreak havoc on your skin, in the form of acne, excessive oil production, amongst other issues and specific nutrients like zinc with vitamin D play pivotal roles in hormonal balance and, subsequently, skin clarity. 

The science is crystal clear: what you consume has a direct and lasting impact on your skin and hair. This extends beyond eating for beauty; it’s about nourishing your body for overall health and well-being. 

In a post on X, formerly twitter, renowned food blogger, Sisi Yemmie, talks about the importance of food on her skin health. “My skincare starts from the food I eat…I invest in what I eat”, She includes that foods rich in antioxidants, carotenoids, and B vitamins are vital to the skin’s health.

In light of these, here are 10 different foods to guide you on the path to healthy skin and hair when you incorporate them into your diet.

Fruits for healthy skin and hair

Healthy fruit for skin and hair- Citrus
Citrus fruits in bowl. (Image- loooby on iStock)

Citrus fruits: Fruits like kiwis or oranges are bursting with vitamin C, a powerful antioxidant that supports collagen production and they keep your skin firm and resilient. Vitamin C, in addition, also helps fade dark spots and evens out your skin tone.

Strawberries and guava are also tasty alternatives for citrus fruits. Starting your day with a refreshing citrus smoothie or including slices of kiwi to your salad adds a zesty twist to your diet.

Avocado toast- Healthy food for skin and hair
Avocado Toast. (Image- David B Townsend on Unsplash)

Avocados: Rich in healthy fats and vitamin E, avocados moisturise your skin from the inside out. They’re popular in DIY hair and face masks for a reason because they also contain biotin, which promotes hair growth and strength. If you’re allergic to avocados, swap them for olives or sunflower seeds. 

Create a delectable avocado toast with a sprinkle of sunflower seeds or enjoy a Mediterranean-inspired salad with olives and feta cheese.

Berries on Yoghurt. (Image- Life Of Pix)

Berries: Colourful gems like blueberries, strawberries, and raspberries are loaded with antioxidants that protect your skin from premature ageing caused by free radicals and also improve collagen production to aid skin cell turnover. People with berry allergies  should consider pomegranates or cherries as great alternatives. You can also create a vibrant fruit salad or sprinkle some berries on your morning cereal for an antioxidant boost.


Honey glazed salmon- Healthy foods
Honey garlic glazed salmon. (Image- Olga Mazyarkina on iStock)

Fatty fish: Salmon, Tuna, Cod, and Sardines are loaded with omega-3 fatty acids that  maintain your skin’s lipid barrier, keeping it supple and hydrated. The Omega-3s are also great for reducing inflammation and protection against UV damage but if you have an aversion to these, flaxseeds or chia seeds are excellent plant-based alternatives.

Honey glazed grilled salmon is a great meal option for seafood lovers. Alternatively, try sprinkling chia seeds over your morning yoghurt for a nutritious boost.

Spinach in smoothie
Healthy smoothie with spinach leaves, apple and chia seeds. (Image- kasia2003 on iStock)

Leafy greens: Greens like spinach or kale are a nutrient powerhouse. They contain vitamins A, C, K, foliate, iron, beta carotene which are significant to reducing under-eye dark circles and promoting a brighter complexion. Its iron content supports healthy hair growth and prevents hair loss. Blend some spinach into your morning smoothie or sauté it with garlic and olive oil as a tasty side dish.

Eggs on toast- Healthy food for skin and hair
Egg on toast. (Image- Tanaphong Toochinda on Unsplash)

Eggs: In addition to being a superb source of biotin and protein, eggs also promote hair strength and prevent hair loss. They contain lutein, which hydrates and improves skin elasticity. For non-lovers of eggs, try lean poultry or legumes such as lentils to enjoy similar benefits.

Prepare a vegetable omelette for breakfast or toss some cooked lentils into your favorite salad.

Healthy food- sweet potato wedges
Baked Orange Sweet Potato wedges. (Image- DronG on iStock)

Sweet potatoes: Loaded with beta-carotene, sweet potatoes convert to vitamin A in your body, providing a glowing complexion. They produce an oily fluid called sebum that keeps hair from drying out, encouraging healthy cell turnover and repair. Butternut squash or carrots are excellent replacements if sweet potatoes are not your preference. To incorporate this in your diet, roast some sweet potato wedges with a sprinkle of cinnamon or make a creamy butternut squash soup.

Other foods that improve the health of your skin and hair

Healthy food- mixed nuts
Mixed nuts bowl on wooden. (Image- Premyuda Yospim on iStock)

Nuts: Nuts like walnuts and almonds are packed with zinc, fatty acids, vitamins E and biotin which enhance hair strength and shine while containing antioxidants that combat free radicals, helping your skin maintain a youthful look. For nut allergies, pumpkin  or sunflower seeds provide similar benefits. Have some mixed nuts as a snack or add them to your oatmeal for added crunch and flavour.

Healthy breakfast- Greek Yoghurt
Greek yogurt in bowl. (Image- Miki1988 on iStock)

Unsweetened Greek yoghurt: Greek yoghurt is brimming with probiotics that support a healthy gut and also contains pantothenic acid which is present in hair and skincare products. A balanced gut microbiome is essential for nutrient absorption in enhancing your skin and hair. If you’re lactose intolerant, opt for dairy-free yoghurt or kimchi for probiotics. Enjoy your Greek yoghurt with honey and fresh berries for a nutritious dessert or as a creamy salad dressing base.

Lemon infused water
Water with lemon and mint. (Image- JulijaDmitrijeva on iStock)

Water: Hydration is essential for  healthy skin and hair. A healthy intake of water keeps your skin plump, reduces dryness, and eliminates toxins. For added flavour, infuse your water with slices of citrus fruits, cucumbers, or mint leaves.

Incorporating these healthy foods into your daily diet is a delectable way to nourish your body and elevate your beauty regime. From colourful smoothies to a protein-packed omelette, or a refreshing fruit salad, these foods will provide your hair and skin a long-lasting radiant flourish. What other healthy foods have you tried? 



  • Omotola Saba

    Hi, Omotola here, the human form of the 100 Emoji and the fashion and beauty writer at Marie Claire Nigeria. She started writing for fun and merged it with her love for fashion, and beauty. She's mostly at home, picking up yet another new hobby, scrolling through pinterest, laughing with her family or at dad jokes, or sleeping.

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