Gorgeous Hair and Skin—From the Inside Out

As the saying goes, you are what you eat. For beautiful hair and healthy, glowing skin, head to the grocery store and get yourself some of these wonder foods:

• Blueberries. This delicious fruit has so many health benefits, it’s not surprising to see it on this list. The antioxidants protect your skin from premature aging.

• Low-fat yogurt. We know that calcium is great for your bones, but it is also important for hair growth.

• Nuts. The health benefits of nuts are well known. Brazil nuts contain selenium, which contributes to scalp health. Walnuts, almonds, cashews, and pecans also contain zinc. Zinc deficiency can lead to the shedding of hair. Try a simple snack that combines three powerhouse foods: toss blueberries and nuts with yogurt. You only need a handful of nuts each day to make a difference.

• Wild salmon. Wild salmon is great for skin. It is loaded with omega-3 fatty acids that help moisturize skin, and also contains selenium, which protects your skin from sun exposure. The selenium and omega-3s also promote scalp health.

• Oysters. Zinc contributes to healthy hair and aids in skin cell renewal and repair. Oysters are loaded with this important mineral.

• Dark green vegetables. Nutritionists will tell you to eat at least one dark green vegetable every day. They are excellent sources of vitamins A and C, which help your body produce sebum. Secreted by the hair follicles, sebum conditions hair naturally.

• Poultry and eggs. Both are excellent sources of protein. Protein deficiency can lead to brittle, weak hair and, in extreme cases, can cause the loss of hair colour.

• Legumes. Beans are another source of zinc and protein, but they also contain biotin. Although uncommon, biotin deficiencies can lead to brittle hair.

• Kiwi. The vitamin C and antioxidants in kiwi keep skin firm and help prevent wrinkles.

• Dark chocolate. Another great source of antioxidants, dark chocolate is easy to add to your diet! Dark chocolate helps skin stay hydrated and protects it from sun damage. Make sure the chocolate you eat is at least 60% cacao.

• Sweet potatoes and carrots. These deep orange vegetables are loaded with beta-carotene, an antioxidant that fights aging. The vitamin A they contain also promotes a healthy scalp.

Adapted from The Top 10 Superfoods for Gorgeous Skin and Hair and Top 10 Foods for Healthy Hair