20 Best Foods for Healthy Skin and Hair

Beauty foods

With the right nutrition to a glowy complexion and shiny mane: These are the best foods for beautiful skin and strong hair.

Coconut oil

If you want to be beautiful, you don’t just rely on creams, make-up, or artificial beauty pills. For a radiant complexion and shiny hair, it is important to consume certain foods. The associated nutrients can help to slow down the skin aging process. After all, the skin is a mirror image of our diet – it is not without reason that foods such as alcohol are said to make the skin look older.

The other way round this works just as well. You can do something good for your body every day by putting food on your shopping list that works as a real beauty booster. Soft skin, firm connective tissue, or strong hair – beauty comes – quite literally – also from within. You will find the best food for beautiful skin in our gallery.

The first item on our list is coconut oil: Conditioners, eye creams, and lotions have got it covered – coconut oil is the new miracle cure. In the last few years, a real hype about fruit oil has broken out. And rightly so: A new study recently even proved that the consumption of coconut oil helps to reduce wrinkles by stimulating the formation of new collagen.

But coconut oil is also a true all-rounder for external use. Whether as an additive in a hair mask, as lip care, or as a body lotion substitute – the oil nourishes our skin particularly gently.


Apples are little all-rounders and therefore an indispensable beauty food. Because the crunchy fruit is full of trace elements and vitamins that bind free radicals and can render them harmless. Background: Free radicals are aggressive oxygen compounds that attack and weaken our body cells. They arise during normal metabolism, but also from harmful environmental substances, nicotine, alcohol, UV radiation, too much stress, and too little sleep.

The consequences are not only wrinkles and weak connective tissue; in the worst case, serious illnesses such as cancer or diseases of the coronary arteries can also occur. Antioxidants contained in apples, for example, can help to neutralize these free radicals.


All nut varieties, but especially walnuts, contain a perfect combination of calcium, magnesium, zinc, and iron as well as the cell protection vitamin E. Pantothenic acid is particularly important – it ensures smooth skin.

Tip: At home or at work always have a bag of walnuts ready to hand and enjoy a handful as a small snack in between.

Citrus fruits

Vitamin C strengthens the immune system and prevents colds, we learn this already as small children. But did you also know that it can reduce pigmentation and age spots? Because vitamin C inhibits the enzyme tyrosinase – which in turn is responsible for the small spots. Vitamin C also stimulates collagen production and metabolism and ensures that the important trace element iron reaches the body cells. In addition to citrus fruits, this valuable vitamin is also found in kiwis, spinach, tomatoes, broccoli, strawberries, and …


… Asparagus! It is also a top radical scavenger due to its many vitamins. By the way, our body cannot produce vitamins A, B, C, and E itself, which is why a healthy diet is so essential for us. Vitamins are real helpers when it comes to renewing and repairing our skin. Dry patches, brittle hair, and cracked nails are therefore usually an indicator of a lack of vitamins.


Who wants beautiful skin? Blueberries contain a lot of vitamin C, which boosts collagen production and thus externally cushions the skin. The plant dyes anthocyanins, which give berries their blue and red color, are also effective antioxidants.


Besides vitamin C, spinach also contains vitamin A (retinol). It promotes metabolism, strengthens the cell membrane, and makes our skin appear soft and smooth – one reason why vitamin A is also a component of many facial care products. Vitamin A is fat-soluble, so it should always be consumed in combination with healthy vegetable oil.


One knows it: In childhood, carrots were an integral part of the diet. No wonder! Carrots are rich in beta-carotene, which is converted into vitamin A in the body after eating. Beta Carotin strengthens the body-own protection against light-conditioned skin irritations and catches free radicals, which are formed by UV jets. And that leads – one suspects it – to a fresher and smoother skin appearance. Beta-Carotin is also in pumpkins and …

Dried apricots

… dried apricots. The dried fruits are also rich in vitamin E and fiber, which stimulate metabolism and digestion. This tightens the skin, boosts its moisture balance, and stops the signs of aging.

Linseed oil

Also, vegetable oils such as flax and rapeseed oil have much Vitamin E to offer. And not only that: they also contain valuable omega-3 fatty acids, which are transformed into skin lipids and keep the skin so beautifully smooth and prevent wrinkles.


Polyunsaturated fatty acids are also found in fish such as salmon, tuna, and mackerel. Salmon is also rich in biotin (vitamin H), which strengthens the cells and ensures healthy skin, hair, and nails.


The healthy breakfast cereals also make our hair shine thanks to their biotin content. Like salmon, they also contain iron, which is important for blood formation and ensures a fresh complexion.


Iron is also found in parsley. The herb also tightens the connective tissue and has a draining effect.


Protein strengthens the hair structure and can be found in tofu, among other things. The amino acid lysine is also said to kill herpes viruses – a very useful side effect.


A summary tomato salad with mozzarella and basil? Good idea! While Italian cheese contains valuable protein and basil has an anti-inflammatory effect on the skin, tomatoes are full of vitamins (C, E, and beta-carotene, which the body converts into vitamin A). In addition, the red dye lycopene ensures that the skin’s own protection against UV rays is strengthened and binds free radicals (lycopene is also found in watermelons).

In order for the vitamins in the body to develop their full effect, tomatoes should always be enriched with a little oil. For those in a hurry: It may also be the fast pill. Food supplements can provide the body with important ingredients such as lycopene and vitamin C.

Broccoli protects the skin with Vitamin C and beta Carotin against pollutants. In addition, green vegetables are rich in certain plant substances (coumestans) that boost collagen production and thus ensure smooth skin and firm connective tissue.


The trace element zinc is a real all-round talent: it makes our hair shine, supports skin renewal, and strengthens the natural immune system. Zinc can be found in pulses, for example, in lentils, beans, and peas. And they also contain many vitamins, iron, fiber, magnesium, and protein. And copper, which ensures a regulated metabolism in our cells.


Iron is also found in millet. The trace element is important for our blood circulation because it transports oxygen into every single cell of the body and thus ensures healthy cell growth. Millet also contains valuable silicic acid (strengthens hair and nails) and fluorine (supports tooth enamel).


Asians swear by rice as a true fountain of youth. In fact, the grain has a “purifying” effect and contains important vitamins that support metabolism and blood formation and strengthen skin, hair, and nails.

It is best to reach for whole grain rice! Not only are whole grain products among the “good” carbohydrates, but they are also rich in magnesium. And that in turn also benefits the skin and hair.


Not new, but one of the most important beauty rules of all: Drink plenty of water! Nutrition experts recommend two to three liters of still water per day. This not only keeps the kidneys on their toes but also fills up our skin cells and makes the skin look plump and radiant.

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