The best foods for healthy hair, skin & nails

Article by Olivier Sanchez ND, NT Dip, Ir

As you learnt in part 1, your hair, skin and nails are a living mirror of your health and how you’re fuelling your body day to day. If you’re feeling tired or under pressure or your diet lacks essential nutrients, it often impacts hair and nail growth and skin radiance. Let’s look at the following:

Best foods for healthy hair

Remember, hair is made mostly of protein, so getting enough amino acids, especially sulphur‑containing ones, is key for strong, glossy hair.

Lentils and pulses

Powerhouse of plant protein, rich in iron, zinc, and biotin, all of which support hair growth and strength. They also provide B vitamins to help maintain healthy follicle function and reduce hair shedding linked to nutrient gaps. They are also rich in fibre, essential to support the gut. 

Brazil nuts

Just a few a day provide a massive dose of selenium, which helps protect hair from oxidative stress and supports a healthy scalp barrier. They’re also rich in zinc and healthy fats that help keep hair supple and reduce breakage.

Walnuts, pistachios and pumpkin seeds

Packed with omega 3s and proteins, they help nourish the scalp and support a healthy lipid barrier around each hair strand. They’re also a great source of zinc and biotin.

Best foods for glowing skin

Your skin is your largest organ and its health is deeply tied to what you eat, especially antioxidants, healthy fats, and gut‑supporting nutrients.

Carrots, sweet potato and butternut squash

Rich in beta‑carotene (vitamin A), they help regulate skin cell turnover and support a smooth, even tone. They also contain fibre and help feed your gut microbes, which research shows are linked to clearer, less reactive skin.

Citrus fruits, peppers and broccoli

Excellent sources of vitamin C, a key nutrient for collagen production and protecting skin from environmental damage. They also contain compounds that help keep inflammation in check and support a brighter, more even complexion. 

Avocado

Rich in monounsaturated fats and vitamin E, avocado helps maintain the skin’s moisture barrier and protects cells from oxidative stress. Its healthy fats also help your body absorb fat‑soluble vitamins, such as A, D, E, and K, all important for skin health.

Best foods for strong nails

Brittle, peeling or slow‑growing nails are often a sign of low protein, fatty acids, or essential minerals. Below are a few options to consider to optimise your nutrient intake. 

Chickpeas and other legumes

Great source of plant protein and biotin, essential components for healthy nail structure and growth. They’re also rich in zinc and iron.

Almonds and sunflower seeds

Almonds are packed with vitamin E and healthy fats that help keep nails strong and the cuticles hydrated. Sunflower seeds add extra zinc and selenium, which support the structural integrity of the nail plate and reduce brittleness.

Oats and organic (unprocessed) whole grains

Whole grains provide B vitamins and minerals like zinc and iron, which are essential for normal nail growth and repair. They also contain prebiotic fibre that supports a healthy gut.

Best foods for overall hair, skin and nails

Some foods are especially good at supporting all three at once, thanks to their nutrient density and healthy fats.

Chia, Linseeds and hemp seeds

Packed with omega 3 fatty acids, protein, zinc, and fibre, they help nourish hair, protect skin from oxidative stress, and strengthen nails. 

Brassicas

Rich in iron, folate, vitamins A, C and K, and antioxidants, leafy greens support collagen production, reduce oxidative stress, and help maintain healthy blood flow to hair follicles and skin. They’re also a great source of magnesium, which can help with stress‑related hair and skin issues.

Berries (blueberries, etc.)

Low in sugar but high in antioxidants, berries help protect skin from damage, support collagen, and may reduce inflammation that can affect hair and nail health. Their natural pigments also help fight free radicals that accelerate ageing in skin and hair.

Best supplements for hair, skin and nails

DR.VEGAN^® Omega: This is a plant‑based omega 3 supplement (from algae) that supports your skin’s natural barrier, reduces dryness, and helps maintain a healthy, hydrated scalp. Regular omega intake can help with skin texture, shine in hair and flexibility in nails.

DR.VEGAN^® Beauty Bundle: This bundle is designed to support not just hair and skin, but also nails, by combining two science‑backed formulas:

• Hair Saviour^®: Contains key nutrients like biotin, zinc, MSM (methylsulfonylmethane) and botanicals such as pea sprout extract (AnaGain™) and horsetail, all aimed at supporting normal hair growth, strength, and shine.
• Skin Saviour^®: Formulated with hyaluronic acid, antioxidants (vitamin C, vitamin E, selenium), and prebiotics / probiotics to support your body’s natural collagen production and help maintain clearer, plumper, more radiant skin.

Simple next steps

• Eat the rainbow: Aim for a variety of colourful, whole foods at every meal to cover all the key vitamins and minerals for hair, skin and nails.
• Enjoy protein and healthy fats at each meal: Include legumes, seeds, nuts and avocados.
• Limit processed sugar and refined carbs: Choose minimally processed whole grains, seeds and fruit instead.
• Supplement if needed: DR.VEGAN’s omega 3 or Beauty Bundle can be a great addition if your diet is missing certain nutrients or if you’re dealing with stress, menopause, or other life changes.

Warning: Do not consume foods that you are allergic to or react to, even if they are listed in this article.

View our range of award-winning probiotics, vitamins and supplements.

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