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The Top 15 Foods For Beautiful Skin And Hair

Here are the list of top 15 foods that are helpful for beautiful Skin and hair


The miracle ingredient in carrots: beta-carotene. Dietary supplements often lure them with it, but you can also take them over the orange darlings. It makes your skin more resistant to UV rays and thus more light-tolerant. Skin aging is slowed down, cell damage is reduced, and the skin remains healthier overall.

Hair loss is also reduced: the vitamin A it contains promotes blood circulation in the scalp and thus hair growth. A daily glass of carrot juice or nibbling on a carrot creates beautiful skin from within.


Avocados are particularly rich in vitamins A and E. They act as antioxidants and help our skin maintain its natural protective shield. Cell renewal and elasticity are boosted.

The unsaturated fatty acids it contains give the avocado its reputation as a superfood. These are the so-called good fats, suitable for your health and help against dry skin. Therefore, numerous beauty products such as creams or masks are also developed from the berry.


There are good fats in walnuts, which is why they are a great filler and, at the same time, a very healthy snack for the evenings in front of the TV. At the same time, they also contain great ingredients that make your skin glow, such as calcium, magnesium, zinc, potassium, iron, and vitamin B5.

B5 not only ensures fuller and shinier hair. It is also used in acne treatment to help maintain healthy skin.

Coconut Oil

Coconut oil has blossomed into a real all-rounder in recent years: it is now indispensable in the kitchen and the beauty cabinet. Many people even use the oil to remove make-up.

But working it into your hair also helps. They become fuller and more robust, split ends disappear. Because the oil supplies the hair ends with moisture and encloses them to break less easily. Important: Wash out the oil well after about 15 minutes!


We love the small sweet fruits not only as a healthy snack or a great topping in muesli. They are also really beneficial for our hair. They contain a lot of vitamin B5, which ensures robust and full hair. Farewell to hair breakage and split ends!

But there are also advantages for the complexion: the skin is tightened, and the formation of wrinkles is slowed down. Vitamin E and fiber boost digestion. Snacking and vitamins for hair have never been so easy.


Why does cabbage help for healthy hair and skin? The inconspicuous vegetable is a natural superfood and should be included in the diet for beautiful skin. It is richer in vital substances than all other types of vegetables, for example, vitamin A, E, and beta-carotene. Important implications against rapid aging of the skin and healthy growth of hair. A particular highlight: the vitamin C content, with just 100 g covering the daily vitamin requirement. The proper vitamin for healthy skin and hair.


The focus is mainly on the red pepper, which most people prefer anyway. It contains capsaicin, which strengthens the connective tissue and for a fresh complexion without impurities.

But the ingredient lycopene also makes them a beautiful food for beautiful skin and hair. It ensures that harmful substances are filtered out of the cells. As with carrots, the skin’s tolerance to light is increased.


Because it is already 95% water, the tomato is a very healthy vegetable. Like its red friend, the pepper, the tomato also contains a lot of lycopene, which neutralizes free radicals and thus increases the skin’s protection against UV rays.

The tomato contains vitamins A, B1, C, and E and other minerals such as potassium, magnesium, or calcium. All are important for healthy hair and nail growth and the skin’s natural regeneration.

Legumes Such As Lentils

Legumes include, for example, beans, peas, chickpeas, lentils, lupins, and soybeans. It contains a high proportion of the trace element zinc, which the body cannot produce itself. A deficiency leads, for example, to eczema, hair loss, and brittle nails. They are a top zinc supplier, mainly for vegans. Dried lentils are also high in protein – good food for healthy skin, hair, and nails.


Like legumes, oatmeal is also full of zinc and proteins. In addition, they also contain iron, calcium, magnesium, and biotin – a nutrient supplier that helps to get beautiful skin. It is an absolute must for beautiful skin and hair combined with walnuts or black currants.

Green Tea

If you are looking for foods for beautiful skin, reach for the healthy pick-me-up: green tea. It is not for nothing that the traditional drink is said to have healing properties. The polyphenols it contains have an antioxidant effect. The leaves contain vitamins A, B1, B2, B3, C, E, and K and are rich in zinc, calcium, and potassium. The effect: blood pressure is lowered, and diseases and skin inflammation are prevented.

Citrus Fruits

Citrus fruits are, for example, oranges, lemons, or grapefruits. They have an antioxidant effect: free radicals are intercepted, and wrinkles are reduced. And which vitamins are also good for the skin? It also contains plenty of vitamin C. It strengthens the immune system, tightens the connective tissue, and protects against cell damage.

Berries Like Raspberries And Black Currants

Vitamin C is a skin and hair vitamin that boosts our immune system. It is mainly found in berries such as blackcurrants. It helps store collagen located in skin, hair, and nails. It also counteracts the formation of wrinkles.

Raspberries also have a lot to offer: they contain salicylic acid, which is also used in remedies for pimples—anthocyanins, which give berries their red or blue color, also antioxidants.

Fatty Fish Like Salmon

Fish has a high protein content. Especially varieties with unsaturated fatty acids such as mackerel, salmon, and tuna ensure healthy skin and hair. They have high levels of biotin, which strengthens cells.

Vitamin E counteracts hair loss, and omega-3 fatty acids are essential for healthy brain metabolism and good blood circulation in the heart and circulatory system. The body cannot produce them itself, so fish is the ideal food for healthy hair.


An apple a day keeps the doctor away. This also applies to our skin and hair. Because apples are full of antioxidants that help eliminate harmful environmental influences and counteract stress.


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