The Best Vitamin-Rich Foods for Skin and Hair

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."

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.

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.

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.