Their key nutrients help combat beauty concerns like brittleness and dullness.
A healthy, well-rounded diet supports every part of your body—including skin, hair, and nails. Conversely, lacking key nutrients like protein, healthy fats, vitamins, and minerals can leave them looking dull, brittle, or weak.
If you suspect your diet is affecting the health of your skin, hair, or nails, a doctor can order a blood test to check for nutrient deficiencies. Once you know what you may need more of, you can fill in the gaps through diet or supplements if advised.
The fall harvest provides particularly nutrient-rich fruits and vegetables that support skin, hair, and nails. Here are some top choices and simple ways to include them in meals:
Sweet Potato
Sweet potatoes are rich in beta-carotene and B vitamins. Beta-carotene supports skin repair and provides internal protection against UV damage. B vitamins play a role in producing keratin, the building block for hair and nails.
How to enjoy: Cube a sweet potato and roast with Brussels sprouts and chickpeas, drizzled with olive oil and your favorite spices.
Pumpkin
Pumpkins are high in beta-carotene, which converts to vitamin A. Vitamin A speeds up shedding of old skin cells, stimulates new cell growth, and promotes collagen production for healthier, radiant skin.
How to enjoy: Roast cubed pumpkin with olive oil, garlic, sage, and salt, then add to salads, power bowls, or serve with protein-rich sides.
Kale
Kale is packed with vitamins A and C, both crucial for collagen production and supporting hair, skin, and nail health.
How to enjoy: Stir-fry with chicken, tomatoes, and a little pesto, or use raw in salads.
Okra
Okra is low-calorie and rich in vitamin C, which aids iron absorption and supports hair growth. Vitamin C also protects cells from UV damage.
How to enjoy: Roast or grill with olive oil and herbs. Pair with iron-rich foods like red meat for better absorption.
Parsnips
Parsnips are rich in folate, zinc, and vitamins C, E, and K. Vitamin C prevents dry, brittle hair and rough skin, while zinc deficiency can cause hair loss and brittle nails. Vitamin E offers anti-inflammatory benefits and helps protect against UV damage.
How to enjoy: Roast, boil, or mash parsnips for soups, stews, or as a side dish.
Butternut Squash
Rich in vitamins A, C, and E, butternut squash supports skin regeneration, collagen production, and moisture retention in hair, skin, and nails.
How to enjoy: Roast with vegetables or blend into soups for a fall-inspired meal.
Fresh Cranberries
Fresh cranberries provide vitamin C and contain no added sugar, supporting skin health. Dried cranberries often have added sugars that can increase inflammation.
How to enjoy: Cook cranberries with a little water and sugar, then add to salads, grain bowls, yogurt, or chia pudding.