Wellness — Nutrition
Healthy nutrition for skin and hair.
Skincare starts on the plate too. The nutrients skin and hair rely on, the foods that provide them, and an easy example day.
7 minute read
Written and reviewed by Beauty World Editorial · Last reviewed October 2026
Nutrients
What skin and hair need
Protein
Hair is made of keratin; eggs, fish, beans and yogurt help.
Omega-3 fats
Support a healthy skin barrier; oily fish, walnuts, flaxseed.
Vitamin C
Needed to make collagen; citrus, berries, peppers.
Vitamin A
For skin renewal; carrots, sweet potato, leafy greens.
Vitamin E
Antioxidant; nuts, seeds and avocado.
Zinc & iron
Low levels are linked to hair shedding; lean meat, lentils, pumpkin seeds.
Hydration
Drink enough water
Water won't erase wrinkles, but dehydration makes skin look dull and tired. Aim for regular drinks through the day and more in hot weather or when active.
Example
A skin-friendly day
Breakfast
Yogurt with berries, oats and walnuts.
Lunch
Lentil or chicken salad with leafy greens and olive oil.
Snack
An orange and a handful of pumpkin seeds.
Dinner
Salmon, sweet potato and roasted vegetables.
Limit
What to cut back on
Some people find high-sugar foods and very high-dairy diets linked to breakouts. Alcohol and smoking both dull skin and slow healing. Notice your own patterns rather than following strict rules.
Note
Not medical advice
Supplements are not needed by most people who eat a varied diet. If you have hair loss, ongoing skin problems or a medical condition, speak to a doctor or registered dietitian before changing your diet or taking supplements.
