Beauty Boost


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.

8 Vitamins for Nourishing Skin, Hair, and Nails

Full PDF here.


Vitamin A and Beta Carotene
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


B Vitamins
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


Vitamin C

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
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

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


Omega-3 Fatty Acids
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


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



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