Skip to main content
Mayo Clinic Health System
  • Patient Online Services
  • Pay Bill Online
  • Request an Appointment
    • Services
    • Providers
    • Locations

      Minnesota

      • Adams
      • Albert Lea
      • Austin
      • Belle Plaine
      • Blooming Prairie
      • Butterfield
      • Caledonia
      • Cannon Falls
      • Fairmont
      • Faribault
      • Janesville
      • Kenyon
      • Lake City
      • Le Sueur
      • Mankato
      • Montgomery
      • New Prague
      • New Richland
      • Northfield
      • Owatonna
      • Plainview
      • Red Wing
      • Sherburn
      • St. James
      • St. Peter
      • Waseca
      • Waterville
      • Wells
      • Zumbrota

      Wisconsin

      • Arcadia
      • Barron
      • Bloomer
      • Chetek
      • Chippewa Falls
      • Eau Claire
      • Ellsworth
      • Glenwood City
      • Holmen
      • La Crosse
      • Menomonie
      • Mondovi
      • Onalaska
      • Osseo
      • Prairie du Chien
      • Rice Lake
      • Sparta
      • Tomah

      Iowa

      • Decorah
      • Lake Mills

      View map
    • Classes/Events
    • Blog
    • Wellness
    • Referrals
    • COVID-19
    • Influenza
    Posted By
    Kjersten Nett LD

    Kjersten Nett, R.D., L.D.

    Nutrition

    Recent Posts

    • Food made with mushrooms
      Speaking of Health
      Mushrooms make healthy meal magic
      January 23, 2023
    • Herbed shrimp
      Speaking of Health
      All about food allergies
      June 29, 2022
    • Hands making gluten-free food
      Speaking of Health
      Gluten-free: What does that mean?
      May 06, 2022
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • COVID-19
    • COVID-19 Vaccine
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Neurosurgery
    • Obstetrics and Gynecology
    • Orthopedic Health
    • Weight Loss and Bariatric Surgery
    • Women's Health
    Join our email newsletter
    Speaking of Health
    Thursday, May 26, 2022

    What you eat promotes radiant hair, skin and nails naturally

    Topics in this Post
    • Nutrition
    Close-up of hands holding and brushing hair

    From lotions and moisturizers to conditioners and argan oil to nail-growth polish and supplements, money spent on products to promote shiny hair, supple skin and sturdy nails can add up fast. Instead of spending your hard-earned money on these products, spend it on groceries.

    Diet is a major factor in the condition of your hair, skin and nails. If you're on point with your nutrition, natural beauty can follow.

    When you're getting the right amount of vitamins and minerals every day, your body will function better. That means hydrated skin, shiny hair and strong nails.

    Though you should be getting the right amount of vitamins, minerals and water every day, your body functions at its best. That can lead to hydrated skin, shiny hair and strong nails. Vitamins A, E and D; iron; healthy fats; carbohydrates; and protein are especially important for skin, hair and nail health.

    Avoid too much of a good thing

    If you're already eating a balanced diet of vegetables, fruits, grains, lean proteins and healthy fats, you shouldn't need pricey supplements. While supplements are necessary for some, they're not for everyone. However, if you're considering a supplement, opt for a multivitamin that provides 100% of essential vitamins and minerals.

    One mistake is consuming too much of one vitamin or taking unnecessary supplements. Your body gets rid of excess vitamins and minerals, leading to money wasted on unneeded nutrients. Also, taking too much of one vitamin or mineral may deplete another.

    Zinc and copper are prime examples. Research shows those taking extra zinc often leads to a loss of copper, a mineral important in bone health. Too much copper can deplete zinc.

    Lock in moisture, support growth

    Healthy fats lock moisture into your hair, skin and nails. And since your hair is primarily protein, eating the recommended amount of protein is needed for hair growth.

    Lacking essential nutrients can not only prevent you from gaining radiant hair, skin and nails, but also can worsen their current condition. Those who consume low-calorie or low-carbohydrate diets sometimes experience thinning and brittle hair strands.

    The calories from carbohydrates produce energy for vital organs and tissues. When carbs are drastically reduced, the body may not have enough energy to support hair growth. Also, people who greatly restrict their calories may not get enough of the essential nutrients, especially those healthy fats and proteins.

    Here's a breakdown of where you should get calories every day:

    • 20% from protein
    • 20%–30% from healthy fats
    • 45%–60% from carbohydrates

    Choose these foods for hair, skin and nail health

    Keep a balanced diet by eating a variety of foods to supply the healthy fats, carbs, protein, vitamins and minerals your body needs every day. Your hair, skin and nails will thank you.

    Check out this quick guide to sources of nutrients that will help you gain flawless hair, skin and nails:

    Healthy fats

    • Unsaturated fats, such as olive or canola oil
    • Omega 3, which is found in nuts and seeds, such as almonds, chia and flax
    • Plant-based fats from avocados

    Protein

    • Poultry, such as chicken and turkey
    • Lean red meat, 85% lean or higher
    • Seafood, such as shrimp
    • Fish, such as salmon and tuna

    Iron

    • Lean red meat
    • Leafy green vegetables, such as spinach
    • Fortified cereals

    Vitamin A

    • Cooked yellow vegetables, such as sweet potatoes and winter squash
    • Liver or liver oil
    • Cooked leafy greens, such as kale, turnips and collards

    Vitamin E

    • Nuts and seeds, such as almonds and sunflower seeds
    • Fish, such as salmon and rainbow trout

    Vitamin D

    • Eggs, specifically the yolk
    • Fish, such as salmon, herring, sardines and canned tuna

    Kjersten Nett is a dietitian in Nutrition in Albert Lea and Austin, Minnesota.


    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
    • Nutrition

    Related Posts

    At kitchen counter, pouring milk into cup with fruit A closer look at lactose intolerance
    Corn on the cob with limes Corn: A versatile, nutritious choice
    Couples summer dining outside 4 summer food safety tips

    Stay Connected

    • Contact Us
    • Notice of Nondiscrimination
    • Notice of Privacy Practices
    • Terms of Use
    • Privacy Policy
    • About Us
    • Careers
    • Volunteer
    • Donate
    • For Patients & Visitors
    • Financial Assistance
    • Community Resources
    • Mayo Clinic Connect
    • For Medical Professionals
    • Press Room
    • Mayo Clinic
    • Home
    © 2018 - 2023 Mayo Clinic Health System