The Best Foods That Support Your Hair, Skin, & Nails

The Best Foods That Support Your Hair, Skin, & Nails

Hair loss and brittle nails are often the first signs of worsening health that we notice. Even an increase in acne or prevalent wrinkles can be worrisome. Whether it is stress at work, or you haven’t been eating a balanced diet, you have been taking a hit.

Here are the best foods high in vitamins and minerals that support the growth and maintenance of your hair, skin, and nails:

  1. Foods High in Methionine, an essential amino acid that is involved in the synthesis of important protein molecules and other amino acids. Methionine is important for hair and nail strength as well as digestive support.

Good food sources include:

  • Brazil nuts

  • Meat, poultry, fish

  • Yogurt, cheese, eggs

  • Legumes, soybeans

  • Sesame seeds

  1. Foods High in Biotin, an essential B vitamin also known as vitamin B7. It is important for the health of skin, nails, eyes, liver, and nervous system. It may be useful for the treatment of brittle nails.

Good food sources include:

  • Meat, fish, egg yolks, liver, poultry, dairy products

  • Seeds, nuts

  • Sweet potatoes

  • Spinach

  • Broccoli.

  1. Foods High in Calcium, a mineral essential for good health. It is important for the release of hormones and enzymes that impact almost every function in the body. Calcium may also be useful for the treatment of brittle nails.

Good food sources include:

  • Milk, yogurt, cheese

  • Leafy Greens, Kale, Spinach

  • Broccoli

  • Chinese cabbage

  • Collard greens

  • Turnip greens

  • Salmon and sardines

  1. Foods High in Pyridoxine (Vitamin B6) helps convert food into fuel and is a cofactor for more than 50 different enzymes. It may be useful for the prevention of hair loss and acne.

Good food sources include:

  • Poultry, fish, organ meats

  • Potatoes

  • Banana

  • Soybeans

  • Spinach

  • Whole grains, legumes

  1. Foods High in Threonine, an essential amino acid used as a building block for proteins. It is important for the formation of collagen, tooth enamel, and the health of the skin.

Good food sources include:

  • Cottage cheese

  • Watercress

  • Sesame seeds

  • Soy, meat and fish

  • Lentils

  • Eggs, dairy products

  1. Foods High in Vitamin A, a broad group of fat-soluble retinoids, including retinol, retinal, retinoic acid, retinyl esters and several provitamin A carotenoids (example, beta carotene). There are two forms of vitamin A: retinoids (found in animal foods) and carotenoids (found in plant foods). Vitamin A can be useful for the prevention and treatment of acne, eczema, warts, wrinkles.

Good food sources include:

  • dairy products, eggs

  • shrimp, salmon, halibut, scallops, sardines, tuna, cod, and chicken.

Sources of provitamin A include:

  • carrots

  • spinach

  • sweet potato

  • Kale

  • Cantaloupe

By adding the foods mentioned above to your diet, you can ensure that your hair, skin, and nails are all thriving in good health.

If you feel like you are already including the recommended foods in your diet, but still struggle with hair growth, brittle nails, or rough skin consider supplementing your diet with amino acids in the form of a protein powder. Or even considering a multivitamin to fill in the gaps!


Dr. Nancy Rahnama, MD, ABOM, ABIM, is a medical doctor board certified by both the American Board of Obesity Medicine and the American Board of Internal Medicine. Her specialty is Clinical Nutrition, that is, the use of nutrition by a medical doctor to diagnose and treat disease. Dr. Rahnama has helped thousands of people achieve their goals of weight loss, gut health, improved mood and sleep, and managing chronic disease.