Nutrition Secrets to Beautiful Skin, Hair and Nails

Photos: CC0; Unsplash - tamara bellis; Pixabay - boristrost

Nutrition has a major influence on skin, hair, and nails. Utopia will show you eight foods you can eat to help ensure a beautiful complexion, healthy hair, and strong nails.


Almost everyone has heard carrots are good for the eyes. But did you know that they are also great for your skin and hair? Carrots contain a lot of beta-carotene, a precursor of vitamin A. It’s an essential provitamin that helps your skin heal faster and protects from the sun’s UV radiation. In addition, vitamin A aids the absorption of iron, which is also important for the skin.

The beta-carotene in carrots helps maintain healthy hair and skin. (Photo: CC0 Public Domain /

Vitamin A deficiency can lead to hair loss, dry skin, dry hair and fragile nails. Men need around 1.0 mg and women around 0.8 mg per day, or about the amount found in a large carrot. Another advantage to carrots: they can be grown in most regions and soils throughout most of the year. This allows you to grow your own or buy locally!


Walnuts are not only delicious, they are also incredibly healthy. They contain biotin, vitamin E and omega-3 fatty acids. Biotin, also called vitamin H, is important for the formation of skin, hair, and nails. Biotin deficiency can lead to skin disorders, hair loss, brittle nails and poor wound healing. The body needs about 30-60 micrograms per day. 100 grams of walnuts contain about 20 micrograms of Biotin. Combined with other sensible nutrition, you’ll be sure to hit your daily target.

Walnuts help care for healthy skin, hair, and nails. (Photo: CC0 / Pixabay / ulleo)

Walnuts also score with other important nutrients. Vitamin E works as an antioxidant, protecting the body’s cells. If you don’t take in enough vitamin E, your skin can become dry, discolored, and wrinkled. It is also said to have a positive influence on neurodermatitis. Depending on your age and gender, your body needs 5-13 mg of vitamin E per day. 100 g of walnuts contain about 6 mg. Walnuts also contain the essential omega-3 fatty acids, which also have a positive influence on the skin.


The human body consists largely of water – in adulthood up to 50 to 60 percent. With advancing age, the proportion decreases to 45 percent. This also explains why the skin becomes drier with age. Water transports the nutrients to the cells in the body and maintains the skin’s turgor, or elasticity.

Don’t underestimate the importance of drinking enough water. (Photo: CC0 / Pixabay / tookapic)

A feeling of thirst is a sign of a dehydration. So if you’re thirsty, it’s high time you had a drink. Instead of soft drinks, juice or coffee, water is the better choice. The good thing about water: you already have it in your house, because in most of the industrialized world, you can drink tap water without hesitation.

Pumpkin Seeds

Pumpkin seeds contain zinc, important for the immune system and the formation of connective tissue. Zinc is also involved in the synthesis of protein. Without zinc, our body couldn’t form skin or hair cells. Zinc also has a great influence on wound healing. Zinc deficiency can lead to open sores in the mouth, poor wound healing, hair loss, and brittle nails. 100 g of pumpkin seeds contain 7 mg of zinc, which is the recommended daily amount for women. Men will need to eat a bit more to get 10 mg.

Pumpkin seeds are a great source of zinc and iron. (Photo: CC0 / Pixabay / couleur)

Another important nutrient contained in pumpkin seeds is iron. The main task of iron is the transport of oxygen in the blood. As a component of the blood pigment, hemoglobin, iron brings oxygen into every cell. If iron intake is too low, the skin becomes pale. Skin diseases, hair loss, brittle nails, open sores in the mouth, and dry skin are also possible. With 12.5 mg of iron per 100g, pumpkin seeds have among the highest ferrous content of any food.

Black Currants

Black currants are particularly rich in vitamin C, which is important for the immune system. Its antioxidant effect slows the aging process and is important for the formation of collagen, a component of the skin, hair, and nails. Vitamin C is also important for optimal absorption of iron. A vitamin C deficiency can make your skin more susceptible to bleeding and slower to heal from wounds.

Black currants are an amazing source of vitamin C. (Photo: CC0 / Pixabay / pezibear)

Black currants offer 177 mg of vitamin C per 100 g, easily exceeding your daily requirement. However, they should be eaten raw, as vitamin C is very sensitive to heat. The black berries also contain iron and potassium – potassium is important for the tissue tension of the body cells and the water balance. Unfortunately, the food for beautiful hair is only in season in summer.


Lentils are a great source of protein. Protein is found in every one of our cells. It forms and maintains the skin, hair and nails. Nothing in our body works without protein. A protein deficiency weakens the connective tissues and causes wounds to heal poorly.

Lentil soup is a great source of protein. (Photo: CC0 / Pixabay / schlauschnacker)

Dried lentils contain an average of around 24 g of protein per 100 g. When cooked, they still contain around 9 g. The body can absorb the protein particularly well when lentils are combined with other protein sources. Lentils also contain biotin, vitamin E, zinc, iron, and magnesium.


Most of us learned that spinach is healthy as a child. It turns out mom and dad were right; it contains vitamin C, vitamin A and biotin. It’s a truly healthy food for beautiful skin, hair, and nails. Although it is often claimed that spinach contains a lot of iron, with 3-4 mg per 100 g, it pales in comparison to pumpkin seeds.

Spinach contains many vitamins and minerals that are good for your skin and hair. (Photo: CC0 / Pixabay / kkolosov)


Oatmeal with pumpkin seeds and walnuts – the perfect breakfast for beautiful hair, skin and nails. (Photo: „Porridge“ by Bobby Vardar under CC BY 2.0)

Oats are rich in zinc, iron, calcium, magnesium, and biotin. They are also a good source of protein. With a bowl of oatmeal for breakfast, you provide your skin, hair, and nails with plenty of nutrients in the morning. Consider throwing in some pumpkin seeds and walnuts to add to the effect. In summer you can add fresh berries, such as black currants.

Tips for a Beautiful Complexion, Healthy Hair and Strong Nails

In general, a healthy and varied diet with lots of vegetables, fruits, whole grains, legumes, nuts, and seeds is good for the body. Stress also has a strong influence on the body, which is why sufficient sleep, relaxation, and exercise are important components of beauty in everyday life. Environmental factors such as pollutants also have an influence, which is a great reason to consider organic food products, which contain fewer pollutants. Be careful with food supplements, because an overdose of some nutrients can actually have a negative effect on skin, hair and nails.

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This article was translated from German into English. You can view the original here.

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