Five Nutrients for Healthy Skin and Hair

Posted on August 17, 2021

Five nutrients for healthy skin and hair

If your skin and hair are in need of some TLC, improving your diet is a good place to start. Read on to learn more about the five key nutrients that support healthy skin and hair, and discover which foods can offer the nutritious boost you need.

Vitamin C

As well as stimulating collagen production for the normal function of skin and blood vessels, vitamin C also protects cells from oxidative stress. It can therefore help skin look healthy. 

Citrus fruit like oranges are a great source of vitamin C, as are peppers, broccoli and potatoes. Strawberries and blackcurrants also contain vitamin C. One large orange can provide more than 100% Nutrient Reference Value (80mg) of vitamin C. However, those that are exposed to pollutants, are overweight, have a low immune system, are smokers or have more processed meals can do with extra vitamin C. Excess amounts of vitamin C is excreted by the body. 

Vitamin A 

Vitamin A, also known as retinol can help to maintain normal mucous membranes and maintain normal skin. Cheese, eggs and oily fish are good sources of vitamin A, while milk and yoghurt also contain this hair-and-skin-friendly vitamin. Brightly coloured vegetables like carrots, butternut squash and sweet potato are also good food sources of beta-carotene, which is a pigment that is converted to vitamin A in the body. Oily fish is also a good source of omega-3 that has shown to support healthier and nourished hair. 


Copper plays a role in the production of melanin, which contributes to normal hair and skin pigmentation. For youthful skin and hair, enhance your diet with copper-rich foods like avocado, oysters, shiitake mushrooms, firm tofu, cashews, salmon, chickpeas and dark chocolate. 


Biotin, also known as vitamin B7, contributes to the maintenance of normal hair and skin. It also helps to maintain normal mucous membranes. It’s found in egg yolks, legumes, nuts like almonds, peanuts and walnuts, as well as in whole grains and cereals, cauliflower, bananas and mushrooms.


Good sources of zinc include meat, shellfish, dairy products and bread. Zinc contributes to the maintenance of hair, skin and nails. Boost your intake of these nutrients to see fantastic results for your hair and skin while also supporting your general health and wellbeing. Those on a plant based diet or are vegetarian may be at risk of low levels of zinc and can consider supplementing with this nutrient.