Are you tired of spending hundreds of dollars on skincare products that promise radiant skin and shiny hair? Look no further! In this article, we reveal the top 10 superfoods that will not only give you a natural glow but also improve your overall health. From berries bursting with antioxidants to avocados packed with healthy fats, these superfoods are sure to leave your skin looking flawless and your hair feeling luscious. Say goodbye to dullness and hello to radiant skin and hair – get glowing now with these superfoods!
10 Superfoods for Radiant Skin and Hair – Get Glowing Now!
Achieving radiant skin and luscious hair isn’t just about what you put on the outside—it’s also about what you put inside your body. Incorporating nutrient-rich superfoods into your diet can work wonders for your skin and hair, giving you that natural glow from within.
This post lists 10 superfoods that can help you achieve radiant skin and hair.
I’m always looking for new supplements and foods to incorporate into my diet, to improve my skin and hair. Since my hair has become thinner over the past few years, I’m also looking for natural ways to boost hair growth. (You can follow my hair growth journey here, or on my YouTube channel.)
Below I’ve listed 10 different foods that I always try to include in my diet every week. I’ve also listed some research papers that show how the superfood can benefit your skin and hair.
1. Avocado
I try to eat at least four avocados a week, either mashed on a piece of toast, or as part of my salad. If you don’t like the taste, you could always try adding them to a smoothie (which is what one of my friends does!)
Why Avocados are Great
Avocados are packed with monounsaturated fats that deeply moisturize and nourish your skin, leaving it radiant and supple while fortifying its natural barrier against environmental damage. Plus, their rich reserves of vitamins E and C act as potent antioxidants, defending your skin against free radicals and promoting collagen production for a firmer, more youthful complexion.
Avocados also work wonders for your hair, thanks to their rich blend of vitamins, minerals, and healthy fats. The nourishing fats in avocados help to hydrate and strengthen hair strands from the inside out, reducing breakage and promoting overall hair health. Additionally, vitamins E and C in avocados support scalp health by improving circulation and providing antioxidant protection against damage.
Evidence
One study, conducted in 2022, and published in the Journal of Dermatology, showed that eating avocados helps to increase skin firmness and elasticity. The study divided 39 women (aged between 27–73 years) into two groups. One group ate an avocado every day, whereas the other group ate their normal diet. After 8 weeks, the women who were in the avocado eating group had a significant increase in forehead skin firmness and elasticity. (View the study here)
Avocados are also excellent for hair health as they are packed full of beneficial vitamins, minerals and fatty acids. A lack of some of these minerals and vitamins has been shown to cause premature greying, or hair loss.
Below are some great articles if you want to read more about avocados
- Eating an avocado daily increases elasticity and firmness in skin
- 13 ways avocado improves skin and hair health
2. Blueberries
I eat blueberries regularly for breakfast (along with some yoghurt and nuts), or sometimes as a dessert. You can also easily add them to smoothies.
Why Blueberries are Great
Blueberries are nutritional powerhouses, brimming with antioxidants such as vitamin C and anthocyanins, which play a pivotal role in maintaining healthy, radiant skin. These antioxidants work tirelessly to combat oxidative stress, shielding your skin from harmful free radicals that can accelerate aging and cause damage.
Blueberries are also excellent for hair health. They are rich in vitamin C, which is essential for collagen synthesis and promoting strong, resilient hair follicles. Additionally, the abundance of vitamins and minerals found in blueberries, including vitamin K and manganese, nourish your scalp and support hair growth, ensuring that your locks remain healthy and vibrant.
Evidence
A study conducted in 2023 showed that due to their rich content of polyphenols, blueberries have potential benefits for the skin. Specifically they can protect the skin from damage caused by environmental stressors such as air pollutants and UV radiation.
The study recommended both topical application and dietary supplementation of blueberries as effective strategies for improving skin health. The study also highlighted the role of blueberries in modulating gut microbiota, which could further contribute to skin health improvements. (View the study here)
Below are some great articles if you want to read more about blueberries
- 3 Reasons you should mash blueberries on your face
- 8 Surprising Blueberry Benefits for Your Skin
3. Salmon
I eat baked salmon at least twice a week for dinner. Smoked salmon and cream cheese bagels also make a great breakfast option!
Why Salmon is Great
Salmon is rich in omega-3 fatty acids, protein, astaxanthin and vitamin D, all of which contribute to healthy, glowing skin.
Omega-3 fatty acids, particularly EPA and DHA, are renowned for their anti-inflammatory properties, helping to reduce redness and inflammation in the skin. They support the skin’s lipid barrier, keeping it hydrated and protected against environmental stressors. As well as this, these fatty acids nourish the scalp and hair follicles, reducing dryness and promoting hair growth.
The high protein content in salmon also aids in collagen production, promoting firmness and elasticity for a more youthful complexion. It also provides the building blocks necessary for strong, healthy hair strands, preventing breakage and split ends.
Evidence
A study conducted in 2018, found that the astaxanthin in salmon, shows promise for skin protection. This was due to its antioxidant, anti-inflammatory, immune-enhancing, and DNA repair properties. The study suggests that eating foods containing astaxanthin may reduce DNA damage, wrinkles, and inflammation while improving skin moisture and elasticity. (View the study here)
Below are some great articles if you want to read more about salmon
- Why Eating Salmon Is So Damn Good For Your Skin
- How Eating Salmon Can Help With Hair Loss
4. Spinach
I try to add some fresh spinach to my salads, omelettes, or smoothies throughout the week. I buy one bag at the beginning of the week and then have a little bit of spinach every day.
Why Spinach is Great
Spinach contains vitamins A, C, and E, iron, and antioxidants, all of which contribute to healthy skin and hair.
Vitamin A, helps regulate oil production in skin pores and hair follicles, keeping skin and hair moisturized. Excess oil buildup can cause acne. Vitamin A is also vital for the growth of all bodily tissues, including skin and hair.
Spinach and other vitamin C-rich leafy greens also play a vital role in constructing and preserving collagen, essential for skin and hair structure.
Since spinach is a good source of iron, it can help prevent hair loss since in insufficient iron intake is a common cause of hair thinning.
Evidence
Spinach, being a good source of vitamin C, plays a significant role in both skin and hair health. One study, conducted in 2017, showed that eating foods rich in vitamin C, such as spinach, could protect the skin from UV damage, and wrinkle formation. (View the study here)
Another study conducted in 2018, in Australia, found that women who ate more vegetables (spinach was specifically mentioned), had yellower looking skin. This yellower looking skin color was found, in a different study, to be associated with healthier and more attractive looking skin.
Below are some great articles if you want to read more about spinach
- Spinach – a miracle for your health and beauty
- 5 surprising benefits of spinach for hair growth
5. Sweet Potatoes
Try to swap your regular potatoes for sweet potatoes. You can also make them into sweet potato fries which are delicious.
Why Sweet Potatoes are Great
Sweet potatoes are rich in vitamins A and C, and antioxidants, making them a top choice for promoting healthy, glowing skin. Beta-carotene, a precursor to vitamin A, is essential for skin cell turnover and repair, helping to maintain a smooth and youthful complexion.
Sweet potatoes also play a crucial role in supporting hair health. The vitamins A and C in sweet potatoes nourish the scalp and hair follicles, promoting healthy hair growth and preventing dryness and breakage.
Evidence
One medium sweet potato, contains enough beta carotene for 160% of your daily vitamin A requirements. A study conducted in 2011 showed that the amount of vitamin A you consume can affect the production of sebum, which helps keep hair healthy. Another study showed that a deficiency in vitamin A could lead to hair loss.
Below are some great articles if you want to read more about sweet potatoes
- Eating sweet potatoes can give you stronger, glowing skin
- The skin benefits of purple sweet potatoes
6. Almonds
I add almonds to my yoghurt in the morning, or sometimes just sprinkle them over my dinner plate.
Why Almonds are Great
Almonds are packed with vitamin E, antioxidants, and healthy fats, making them a top choice for promoting healthy, radiant skin and hair.
Vitamin E, a potent antioxidant, helps to protect the skin from damage caused by free radicals and UV radiation, reducing the risk of premature aging and skin cancer. Additionally, the healthy fats in almonds, particularly monounsaturated fats, help to moisturize and nourish the skin, keeping it soft and supple.
The vitamin E content in almonds also supports scalp health by improving circulation and promoting hair growth. Additionally, the healthy fats help to hydrate and strengthen hair strands, reducing breakage and split ends.
Evidence
Almonds contain both vitamin E and selenium. There is evidence that eating foods that contain both vitamin E and selenium together, can protect the skin from aging. One study, from 2022, which looked at the role of both vitamin E and selenium in skin and hair health, found that the two nutrients work together to get rid of harmful substances in the skin. (View the study here)
Below are some great articles if you want to read more about almonds
- 9 benefits of almonds for skin, hair and face
- The Skin Benefits of Almonds
7. Greek Yogurt
Yoghurt is a good breakfast choice, and I find it always keeps me feeling full until lunch time.
Why Greek Yogurt is Great
Greek yogurt is rich in protein, probiotics, and vitamin B5, making it a top choice for promoting healthy, glowing skin and hair.
The high protein content in Greek yogurt supports skin repair and regeneration, helping to maintain a smooth and youthful complexion. Additionally, probiotics found in Greek yogurt promote gut health, which is closely linked to skin health, reducing inflammation and preventing conditions like acne and eczema.
The protein and probiotics in Greek yogurt also nourish the scalp and hair follicles, promoting healthy hair growth and reducing dandruff and scalp irritation. Additionally, vitamin B5 in Greek yogurt helps to strengthen hair strands and prevent breakage, leaving your locks strong and shiny.
Evidence
One study from 2013, looked at the affect of probiotic yoghurt on mice. It found the group of mice that ate probiotic yoghurt, had shiner, thicker, and more lustrous fur. It also found that the probiotic bacteria, found in yoghurt, induced changes in the skin and hair that mimic peak health and reproductive fitness. (View the study here)
Below are some great articles if you want to read more about Greek yoghurt
- Is Greek yogurt good for you?
- 6 Fantastic Health Benefits of Greek Yogurt
8. Kale
I try to eat kale a couple of times a week with my dinner in the evening. Sometimes I mix it in with spinach and other green vegetables.
Why Kale is Great
Kale is packed with vitamins A, C, and K, antioxidants, and iron, which are all excellent for the skin and hair.
Vitamin A in kale helps to repair and rejuvenate skin cells, promoting a clear complexion and reducing the appearance of blemishes and acne scars. Vitamin C stimulates collagen production, improving skin elasticity and preventing premature aging
The iron content in kale supports healthy circulation, ensuring that essential nutrients reach the hair follicles for optimal growth and strength. Additionally, the vitamins A and C in kale nourish the scalp and hair follicles, promoting healthy hair growth and reducing dryness and breakage.
Evidence
Like sweet potato, kale is rich in vitamin A. A study from 2023 found that combining oral vitamin A with topical vitamin A, had anti-aging effects on the skin. The benefit of getting vitamin A from your diet (by eating more kale), over supplementation, is that you are unlikely to overdose.
Below are some great articles if you want to read more about kale
- Health and beauty benefits of kale
- Is Kale Good for You?
9. Walnuts
Walnuts are my favourite nut and I always try to add them to my yoghurt in the morning. Sometimes I eat them as a snack throughout the day.
Why Walnuts are Great
Walnuts are packed with omega-3 fatty acids, antioxidants, and biotin. Omega-3 fatty acids, particularly alpha-linolenic acid (ALA), are essential for maintaining the skin’s lipid barrier, keeping it hydrated and protected against environmental stressors.
Biotin, also known as vitamin B7, supports skin health by promoting cell turnover and repair, resulting in a clearer complexion and reduced signs of aging.
The omega-3 fatty acids in walnuts also nourish the scalp and hair follicles, reducing inflammation and promoting healthy hair growth. Additionally, biotin in walnuts helps to strengthen hair strands and prevent breakage, leaving your locks strong and lustrous.
Evidence
Walnuts are rich in omega-3 fatty acids, which have been showed to prevent hair loss. One study from 2015, published in the Journal of Cosmetic Dermatology, showed that supplementing with omega 3 and 6 resulted in less hair fall.
The study divided 120 healthy females into two groups. One group took a omega 3 and 6 supplements with antioxidants, and the other group took a placebo. At the end of the study, the group taking omega-3 supplements had less hair loss and thicker looking hair. (View the study here)
Below are some great articles if you want to read more about walnuts
- Exploring science-backed walnut benefits for hair
- Health Benefits Of Walnuts
10. Tomatoes
I always add tomatoes to my salads (which I try to eat every day). They also make really refreshing snacks.
Why Tomatoes are Great
Tomatoes are rich in antioxidants, vitamins A and C, and lycopene. Lycopene, a powerful antioxidant found in tomatoes, helps to protect the skin from damage caused by UV radiation and environmental pollutants, reducing the risk of premature aging and skin cancer.
The vitamins A and C in tomatoes nourish the scalp and hair follicles, promoting healthy hair growth and reducing scalp inflammation. Additionally, lycopene in tomatoes helps to maintain scalp health and prevent oxidative damage, reducing the risk of hair loss and promoting shiny, lustrous locks.
Evidence
One study, from 2022, showed that lycopene, a compound found in tomatoes, helps protect aging skin. In lab tests, lycopene reduced harmful substances in skin cells and increased important substances for cell energy. It also boosted the expression of proteins that keep skin healthy. It was also shown to reverse insulin resistance, which is linked to aging, and encouraged the growth of new blood vessels in the skin. (View the study here)
Below are some great articles if you want to read more about tomatoes
- Tomatoes for Hair
- Tomatoes for Beauty: Why and How to Use Them
By incorporating these 10 superfoods into your diet, you can nourish your skin and hair from the inside out, achieving a radiant and healthy appearance. Combine these nutrient-rich foods with a balanced diet, proper hydration, and a consistent skincare routine for optimal results.
In conclusion, incorporating these 10 superfoods into your diet can significantly improve the health and appearance of your skin and hair. By adding nutrient-rich foods like berries, avocados, and spinach to your meals, you can boost collagen production, increase hydration levels, and reduce inflammation, resulting in a radiant and glowing complexion. Don’t forget to also stay hydrated, get enough sleep, and practice a good skincare routine to maximize the benefits of these superfoods. With a little effort and consistency, you can achieve the glowing skin and hair you’ve always desired. Start incorporating these superfoods into your diet today and see the difference for yourself!
