8 Nutrients you Must Have for Beautiful Skin and Hair

Find out which nutrients are essential to maintaining the natural complexion and luster of your tresses.

Someone had rightly said, “You are what you eat!” your beauty and appearance certainly scream what you are putting inside your body. If you are eating a well-balanced diet, your skin and hair will look gorgeous and young without the effort of makeup or other products. If you are missing that healthy look on your skin and hair, something must be missing in your diet and you need to supplement your diet with enough nutrients from natural food sources. Find out which nutrients are essential to maintaining the natural complexion and luster of your tresses.

Vitamin C

Vitamin C fights UV damage and brightens skin complexion. It also boosts collagen production and maintains healthy blood vessels in the skin. You can also apply skincare topical products that had Vitamin C extracts in them to give your skin an extra boost. A deficiency of Vitamin C in the diet leads to hair loss.

Food sources: Oranges, sweet lime, kale, papaya, yellow bell peppers, strawberries.

Vitamin E

Vitamin E is the powerhouse of antioxidants and is a shield against free radicals that damage the skin and speeds up the breakdown of collagen. Vitamin E protects skin against sun damage and pollutants that also slows the aging process and appearance of fine lines and wrinkles. It also repairs damaged hair and restores the luster.

Food sources: Nuts, seeds, sunflower oil, spinach

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B vitamins

B vitamins like niacin, pantothenic acid, folic acid, B6 and B12 strengthen the hair follicles and increases blood circulation in the skin. Studies have proved that the complex of B vitamins stimulates the hair follicles by reducing hair loss, preventing premature graying and maintaining the shine and luster of hair.

Food sources: Quinoa oatmeal, brown rice, strawberries, green leafy vegetables, chicken and salmon.


Biotin is a B vitamin and is one of the most essential nutrients for good skin and hair. It stimulates the regeneration of new cells and prevents hair fall. Brittle and dull hair can be attributed to biotin deficiency in meals.

Food sources: Salmon, peanuts, Swiss chard, eggs, cauliflower, avocado, raspberries


If your hair and skin are suffering from dullness and dandruff, a zinc-deficient diet is to be blamed. Low levels of zinc lead to flaking, dryness, and dandruff.

Food sources: chicken, beans, nuts, oysters


If your diet is rich in iron, chances are you will never face any problems with your hair. An iron-deficient diet leads to excessive shedding, weak and brittle. This happens due to inadequate oxygen delivery to the scalp.

Food sources: Lentils, spinach, kidney beans, tofu, fish, whole grains, nuts, sesame seeds

Omega-3 fatty acids

The omega-3 fatty acid is not just good for the scalp but for skin health too. It prevents hair loss and strengthens the hair shaft. It keeps skin naturally moisturized and glowing. Our body does not produce omega-3 fatty acids naturally, hence it is important to include this in the diet through food or supplements.

Food sources: Salmon, walnuts, almonds, seeds

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Vitamin A

Also known as retinoid, Vitamin A is a potent anti-aging nutrient. It speeds cell turnover bringing young skin to the surface and sloughing off the dead skin cells. If you are using topical ointments with Vitamin A, it can cause redness and peeling after the first use. But it is effective in preventing fine lines and wrinkles.

Food sources: carrots, pumpkin, sweet potato, kale, butternut squash

Include these nutrients in your diet or have supplements of these nutrients for a great-looking skin and hair. 


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