Are you tired of spending a fortune on skincare products and hair oils that promise you the world but only deliver varying degrees of toxicity? 

It’s time to put your money where your mouth is. 

The secret to glowing skin and shining hair might be hiding in your fridge as we speak (or as you read)! 

We’ve all heard the saying, "You are what you eat." When it comes to your skin and hair, we could tweak that to: “You look like what you eat.” Now, let’s start with the basics to see why this is the case.

nutrition for better hair and skin pin

How Does Nutrition Impact Skin and Hair?

Your Skin

Your skin works hard for you! It is your largest organ and protects you from environmental toxins, bacteria, and viruses. Your skin also contains immune cells that actively seek out harmful microorganisms. 

The immune response is now on deck as the first responder to have them ‘removed from the premises’ before they can cause damage. The food you consume can either help or hinder your skin's immune response. In addition, nutrition can boost a youthful glow by improving complexion and elasticity.

Hair and Health

Your hair is a diary of what you put into your body. Hair analysis is often used by healthcare professionals to identify vitamin deficiencies and mineral levels. It’s little wonder that what we consume directly impacts our crown jewel!

Picture your hair follicles as tiny gardens and your nutrition as the soil in which it grows. When you feed your body a balanced diet filled with protein, omega-3 fatty acids, and vitamins like biotin and vitamin E, you give those follicles the nutrients they need to grow, prevent breaking, and shine. Talk about multi-tasking!

Obviously, then, skin and hair need the right fuel to stay strong and radiant. Here are a few simple lifestyle and nutrition tweaks that can give your skin and hair an extra beauty boost.

 

Hair, Skin, and Hydration

Sip on that water like it's the elixir of life – because, well, it is! Water is essential for transporting nutrients and oxygen to the skin cells, including those responsible for collagen synthesis.

Collagen is the most abundant protein in the body. This key component of skin structure provides strength, elasticity, and firmness. It also nurtures scalp health, which promotes growth and prevents hair damage.

Drink at least 3.5 liters of water daily for shiny hair and plump skin. 

Don’t like the taste (or tastelessness) of water? Try freezing fresh fruit and adding it in lieu of ice cubes. Infuse water with sliced cucumber, strawberries, watermelon, and blueberries. Store in the fridge until chilled, and enjoy!

 

The Best Foods for Healthy Skin and Hair

One of the most well-known benefits of antioxidants is their anti-aging properties. Antioxidants combat oxidative stress, thereby preserving the integrity of collagen and elastin fibers in the skin. This can reduce the appearance of wrinkles, fine lines, and sagging skin, giving you a more youthful complexion. 

Antioxidants also help hair lock in moisture and promote growth, leading to thicker, fuller hair with less breakage and dullness.

Try adding these fruits and vegetables to your daily nutrition routine:

Berries and Citrus Fruits

Blueberries, strawberries, raspberries, blackberries, oranges, lemons, limes, and grapefruits are powerhouse sources of antioxidants, particularly anthocyanins and vitamin C. 

Leafy Greens

Spinach, kale, Swiss chard, and collard greens are rich in vitamin C, vitamin E, and beta-carotene. 

Tomatoes

Tomatoes are a rich source of lycopene, a potent antioxidant that helps protect the skin from UV damage, reduce inflammation, and promote collagen production.

Bell Peppers

Bell peppers, especially red and yellow varieties, are packed with Vitamin C and carotenoids, including beta-carotene, lutein, and zeaxanthin.

Kiwi

Kiwi is rich in vitamin C, vitamin E, flavonoids, and carotenoids, making it an ideal choice to boost collagen production, brighten the skin, and support immune function.

Grapes

Grapes, especially dark-colored varieties like red and purple grapes, are rich in antioxidants such as resveratrol, flavonoids, and vitamin C!

 

How Do Sugar and Processed Foods Impact Your Hair and Nails?

Refined sugar and processed foods like white bread, pasta, and sugary snacks are typically high-glycemic foods. These foods spike blood sugar levels and harm hormone balance, increasing cortisol and androgen hormones.

Elevated levels of these hormones can cause skin breakouts and dryness, leading to an aged appearance. They also trigger an inflammatory response, which causes hair follicles to shrink and shortens the hair growth cycle. 

When you find yourself craving sweets, opt for some fruits from the list above. Whenever possible, choose whole food options instead of prepackaged, processed foods. Try granola instead of cold cereal, sparkling water instead of soda, homemade tortilla strips instead of potato chips, and home-roasted sweet potato fries instead of McD’s fries.

This doesn’t mean you have to avoid your favorite pleasures altogether. Balance your guilty go-to’s with these tips, and you’ll be rewarded with radiant skin, luscious locks, and a confidence that shines brighter than any highlighter. 

Here is one more tip.

 

Sleep Your Way to Better Hair and Nails

Okay, this one isn't technically about eating. But hear us out! 

It's just as crucial as nutrition for healthy skin and hair. 

During deep sleep, the body focuses on repair, increasing cell turnover, and regeneration. New skin cells replace older ones. The production of melatonin plays a part in extending the duration of the hair growth cycle. During healthy sleep, repairs are made to skin damage caused by UV exposure and pollution, and hair-thinning stress hormones are held at bay.

These are just a few ways sleep rejuvenates your body through the night! So, make sure you're catching those Zs like a pro—your skin will thank you in the morning!

This article is not a comprehensive list of how nutrition enhances natural beauty. But it’s a springboard to embracing a lifestyle that supports your body's natural glow filled with delicious, colorful, and nutrient-dense foods. So, grab your fork and prepare to eat your way to beauty bliss – one delectable bite at a time!

If you need help adding more nutrients to your meals, a WAG Nutrition Coach can give specific suggestions based on your food preferences, workout schedule, and health goals. If you’re not quite ready for 1-on-1 support, grab a WAG Meal Plan. They’re packed with over 100 healthy meals to help you hit your macros.