The Best Vitamin-Rich Foods for Skin and Hair

Everyone wants clear, glowing skin and shiny, strong hair. But you may not know that it's food and not supplements that help ensure a healthy complexion and lush tresses.

By: Leesa Morales, MScN

Related To:

Shop This Look

Photo By: Leesa Morales

Support Clear Skin and Shiny Hair With These Tips

From a functional medicine* perspective, beauty starts from the inside out. We’ve identified eight of the most essential nutrients to include in your diet to support skin and hair health, and why it’s important to source them from food first before resorting to supplements.

*According to the Institute of Functional Medicine, "functional medicine determines how and why illness occurs and restores health by addressing the root causes of disease for each individual."

Healthy Foods for a Healthy Complexion

According to Dr. Azza Halim, a board-certified anesthesiologist, aesthetician and functional medicine physician, “A healthy complexion reflects your overall health." Staying hydrated, reducing stress, exercising regularly and eating a nutrient-rich, colorful diet are all great ways to improve your overall health that will be reflected through your skin.

Micronutrients Are the Building Blocks of a Healthy Diet

Macronutrients are the dietary components that we need the most of, such as fat, carbohydrates, protein and fiber. Micronutrients are the vitamins, minerals and amino acids that we also need to support a healthy, functioning body and mind, but in much smaller quantities. Beyond taking a daily multivitamin, Dr. Halim recommends only resorting to additional supplements when working with a functional medicine practitioner who can identify which, if any, micronutrients are deficient in your diet.

Add Essential Fatty Acids to Your Diet

Essential fatty acids play a critical role in the normal function and appearance of skin by reducing inflammation and immune reactions, and adequate intake may even reduce previous sun damage and signs of aging. Proactively, be sure to consume more of them when increasing sun exposure, which can cause cellular damage, inflammation and immune reactions even before a sunburn appears. For plant-based ALA Omega-3s, look to flaxseed oil, chia seeds and walnuts. For marine-based EPA and DHA essential fatty acids, choose herring, sardines, salmon, oysters, trout, crab and low-mercury canned tuna.

A Lack of Protein Can Lead to a Number of Negative Health Outcomes

In a recent study relating dietary protein to the appearance and function of hair and skin, subjects who ate less than half of the recommended daily intake experienced acne, hair loss, dark spots and premature aging. More specifically, glycine and proline are two amino acids, or building blocks of protein, that make up more than half of the composition of collagen. Food sources rich in these amino acids include shellfish, beets, spinach, citrus and alfalfa sprouts. Protein is predominantly found in meat, fish, dairy, beans, nuts and seeds.

Zinc Is Essential for Skin Cell Regeneration

The human body loses about 50 million skin cells a day, and those cells are constantly regenerating. Zinc is a crucial nutrient for cells to grow and multiply, and supports the proliferation of skin cells all the time, but especially during wound healing. Oysters are far and away the best food source of zinc, with crab, beef, lobster, beans, pumpkin seeds and cashews also high on the list.

Copper Builds Collagen and Elastin

In the skin, copper is involved in building and stabilizing the extracellular matrix, the largest structural component of normal skin, by linking elastin and collagen to form strong connective tissue. The highest concentration of copper in food comes from beef liver, which is best consumed from pasture-raised cows, cashews, sunflower seeds, hazelnuts and almonds.

Eat Foods High in Vitamin D to Keep Skin Moisturized

Vitamin D is necessary for skin moisture, regulating keratinocytes, which produce the main protein in hair called keratin, has anti-inflammatory properties, and plays an important role in forming new hair follicles. We can make vitamin D from sun exposure, but when sitting outside for 20 minutes in the middle of the day isn’t an option, look to fresh or tinned fish like salmon, mackerel, sardines and egg yolks for your daily dose. One of my favorite ways to add more tinned fish to my diet and a way to pack a big flavor punch is to add them to salads and homemade dressings, finely chopped of course.

Vitamin A Helps Protect Skin From Pollution and UV Rays

Carotenoids are a group of 750+ pigments created in plants that become vitamin A when digested by the human body. Carotenoids play a significant role in protecting skin from external pollutants like smoke and UV rays, and internal oxidative stress, which can cause inflammation and contribute to premature aging. A diet rich in carotenoids has shown a beneficial effect on skin elasticity and hydration, skin texture, wrinkles and dark spots. Look for red, orange and yellow foods for the richest source of carotenoids, especially sweet potato, pumpkin, squash, tomatoes and tomato paste, carrots, and green leafy vegetables like spinach, kale and collard greens. If you haven’t had roasted sweet potato with nut butter and flaky salt for breakfast yet, consider vitamin A your reason.

Vitamin C Aids in Collagen Production and Protecting Skin From Environmental Harms

Similar to vitamin E, vitamin C is a potent antioxidant, and can protect skin cells from the damaging effects of UV rays and other environmental harms like smoke and air pollution. Vitamin C is necessary to produce collagen, which makes up 75% of skin and provides strength, structure and elasticity. Collagen production slows as we age, so it’s important to consume adequate amounts of vitamin C regularly to support collagen production. Add citrus fruits to your routine, such as lemons, oranges and grapefruit, as well as red and green peppers, kiwis, broccoli, strawberries, potatoes and tomatoes.

Vitamin E Acts As an Antioxidant

Oxidation, to a certain extent, is a normal and necessary part of being alive, resulting from internal processes like digestion, breathing and exercising, and external factors like sunlight exposure. Chronic and unregulated oxidative stress, however, can damage cells and tissues, contributing to premature aging, wrinkles, loss of structural components like collagen and elastin, inflammation, dark spots and moisture loss. Vitamin E acts as an antioxidant and protects cells from the effects of oxidation. Foods rich in Vitamin E include sunflower seeds, almonds, peanuts, beet greens, collard greens, spinach, pumpkin, red bell pepper, asparagus, mango and avocado.