Beauty Boost

8 Vitamins for Nourishing Skin, Hair, and Nails

A well-balanced diet of fruits, vegetables, grains, dairy, meat, and fats is important for your overall health. However, what you may not know is that the vitamins found in many of these foods can also add a boost to your beauty routine. Check out eight of the best vitamins for healthy skin, hair, and nails and the foods that you can find them in.

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Vitamin A and Beta Carotene

For: Skin and Hair

Found in: broccoli, spinach, squash, carrots, pumpkins, kale

Benefits: The antioxidant beta carotene fights harmful free radicals and is converted to Vitamin A by the liver. Vitamin A renews skin cells and produces sebum (the oily substance in hair follicles), which is a natural moisturizer for your hair and scalp.

Fights: wrinkles, brown spots, roughness, dry hair

bowl of spinach

B Vitamins

For: Skin, Hair, and Nails

Found in:  cheese, milk, eggs, peanuts, crab

Benefits: Vitamins B2, B5, and B12 promote skin cell growth and help maintain healthy skin. Biotin hardens and strengthens nails and promotes healthy hair growth.

Fights: brittle nails, dry skin, thinning hair

milk, cheese, eggs

Vitamin C

For: Skin

Found in: bell peppers, broccoli, guava, strawberries, citrus fruits

Benefits: Vitamin C helps produce the protein collagen in the body. Collagen holds body tissues together, creating supple skin. Vitamin C is also essential in fighting skin damage from the sun.

Fights: dark spots, wrinkles


Vitamin E

For: Skin and Hair

Found in: wheat germ, nuts, seeds, avocados, vegetable oil

Benefits: This antioxidant helps the body retain moisture and heal itself after damage. It also promotes healthy circulation, allowing more nutrients and oxygen to flow to skin cells. When combined with Vitamin C, it aids in UV protection.

Fights: scars, wrinkles, UV damage, dry skin, hair loss

Vitamin K

For: Skin

Found in: green leafy vegetables, fish, eggs, meat

Benefits: When used with retinol, Vitamin K (phytonadione) can help control blood clotting, lightening under-eye circles.

Fights: dark circles

salmon with lemon slices on top

Omega-3 Fatty Acids

For: Skin and Hair

Found in: tuna, salmon, flaxseed, edamame

Benefits: These healthy fats lubricate the skin and scalp and keep toxins out by maintaining the cell membrane.

Fights: dry scalp, red and swollen skin, dull hair



For: Skin, Hair, and Nails

Found in: dark chocolate, peanuts, red meat, beans, turkey

Benefits: A key player in skin cell renewal, zinc helps build and protect cells. It also helps maintain skin moisture.

Fights: dry skin, hair loss, brittle nails


For: Nails

Found in: red meat, green leafy vegetables, nuts

Benefits: Essential for healthy nails, iron helps keep nails strong. Splitting or curling nails are signs of an iron deficiency.

Fights: brittle nails

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