Lifestyle and Beauty

Top 8 foods for healthy skin, hair and nails


You may have heard of a famous phrase from German philosopher Ludwig Feuerbach, ‘We are what we eat’. This means that the food we consume forms the basic structure of our body and will have a long-lasting impact on us.

Many have reported that by simply by adjusting their diet and choosing to consume healthier food, they have seen an improvement in their appearance. In this article, we will be sharing about the 8 superfoods that are beneficial for your hair, skin and nails.

Water-rich foods

Water is an essential part of one’s diet. Foods with high water concentration have many beauty benefits for your hair, skin and nails. Keeping yourself hydrated is crucial for many important processes in your body like regulating your body temperature or preventing infections.

Glowing and Clear Skin

Water-rich foods can help to flush out toxins in your body, preventing acne and other skin issues. These foods can also help you to achieve glowing skin by keeping your skin moist and prevent ageing by retaining your skin’s suppleness.

Reduce hair loss

Consuming water-rich foods keeps your scalp hydrated and healthy. This promotes hair growth and helps your hair to remain shiny and strong, reducing hair loss.

Strengthen nails

Water-rich foods can strengthen your nails by preventing dry or brittle nails.

Examples of Water-rich Food

Some water-rich foods you can include in your diet are:

  • Cucumber
  • Tomatoes
  • Watermelon
  • Peaches
  • Celery
  • Lettuce


Avocados are a popular breakfast food, with a rich source of healthy fats, minerals and a large variety of nutrients.

Moisturise skin

Avocados are rich in natural oils which have many moisturising benefits. They also promote healthy skin and retain the skin’s suppleness by helping to rid the body of dead skin.

Promote hair growth

While the consumption of avocados has many beauty benefits, avocados are also commonly used in the form of masks to promote hair growth. They have high levels of biotin, potassium and magnesium which can encourage hair to grow healthier. Avocado oil can also help to stimulate hair growth in the hair follicles.


Eggs are a great source of proteins and vitamins, rich in iron, and vitamins A, E, B7 and B12. They contain unsaturated fats that are extremely nutritional and are an important part of a well-balanced diet. Aside from the large variety of health benefits, eggs also can help promote the growth of hair and nails.

Promote hair and nail growth

Eggs are rich in biotin, which supports the production of keratin. Keratin helps to restore the natural proteins in your hair, which in turn help to make your hair glossy and less frizzy.

Nuts and Seeds

Nuts and seeds are a great source of proteins, fibres, minerals and vitamins. They are commonly consumed to help regulate body weight and food intake, and burn energy for those who are watching their diet.

Promote hair and nail growth

They are also rich in biotin, which supports the production of keratin.

Protect Skin

Nuts are also a great source of vitamin E which can help to protect the skin against skin damage from UV lights. They can prevent wrinkles and sun spots, giving you a more youthful and healthier look.

Fatty Fish (Seafood)

Fatty fishes are high in Omega-3s and Omega-6s that can be highly beneficial for both your health and appearance.

Clear Skin

The omega-3 fatty acids in fatty fish can help to reduce inflammation in the skin. By reducing inflammation, they can help to clear the skin and reduce redness in the skin.

Strong Hair and Nails

Fishes are also a good source of nutrients. As fatty fishes are rich in biotin (vitamin B7), they can also encourage the production of keratin which helps to strengthen both hair and nails. Keratin can restore the natural proteins in your hair, making your hair less frizzy and glossier.

Promote hair growth

Fishes are also rich in iron which helps to build haemoglobin which is essential for hair growth. Iron also helps your hair to grow shinier and thicker, reducing hair loss.

Examples of fish

  • Salmon
  • Mackerel
  • Herring
  • Tuna
  • Mussels

Green Vegetables

Leafy vegetables are a crucial part of a balanced diet. They are high in fibre, minerals, and vitamins and have many health benefits. They also reduce the risk of certain health issues such as obesity and high blood pressure.

Hair and Nail growth

Green vegetables are high in zinc. It is important to have sufficient zinc intake as there is a clear link between insufficient zinc intake to hair loss. Zinc supports both hair and nail growth. In addition, eating greens can also help to strengthen hair and increase volume.

Promote skin repair

Zinc is also known for its antioxidant and anti-inflammatory properties. Consuming zinc can help to repair skin and relieve it from skin conditions such as acne or eczema.

Examples of green vegetables

Some green vegetables you should include in your diet are:

  • Bok choy
  • Kale
  • Cabbage
  • Spinach

Sweet Potato

Sweet potatoes are a great alternative to normal potatoes. In comparison to them, they are healthier and contain higher levels of vitamin A.

Moisturise Skin

Sweet potatoes contain high levels of pantothenic acid and potassium, which have many moisturising benefits. They are also able to retain the skin’s suppleness and keep your skin looking youthful.

Protect Skin

They are also a great source of folate. Folate is a nutrient that can protect the skin against damage from UV light which can cause cancers.

Hair and Nail growth

Sweet potatoes are also high in vitamin C which is essential in the production of collagen, which promotes the growth of hair and nails through amino acids and proteins. Collagen also has anti-ageing properties and can help to reduce hair loss. Sweet potatoes also contain nutrients like zinc and vitamin B and C which supports both hair and nail growth.


Fruits are an important part of your diet. They have many health benefits like reducing the risk of heart problems and preventing some types of cancer.


In general, berries are great fruits. They contain high levels of vitamin C, antioxidants and vitamins which are extremely beneficial for your skin, hair and nails. The high levels of vitamin C encourage the production of collagen which helps maintain the skin’s elasticity and stimulates both hair and nail growth. For example, blueberries are an excellent superfood that contains proanthocyanidins which can stimulate hair growth.

Some examples of berries are:

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries

Examples of Fruits

Other fruits that you can include in your diet:

  • Banana
  • Papaya
  • Apple
  • Kiwi
  • Peach
  • Pineapple
  • Orange


There are certain foods that you can consume to have healthy skin, nails and hair. These foods generally contain high nutrition, such as vitamins B, C, biotin or zinc which can encourage healthy growth or even help clear your skin. However, you must remember that you should consume all food in moderation. You should consult a medical professional if you are considering making drastic changes to your diet.

When faced with issues concerning their hair, skin or nails, some individuals might turn to store-bought supplements. If your condition does not improve, it can be beneficial to consult a specialist such as a dermatologist.

Schedule an appointment with our experienced team of dermatologists at SOG: https://www.sog.com.sg/our-clinics/dermatology/


About SOG Health Pte. Ltd.

Established in 2011, SOG Health Pte. Ltd. (“SOG”) is a leading healthcare service provider dedicated to delivering holistic health and wellness services to the modern family.

With a long and established track record in Singapore providing Obstetrics and Gynaecology (“O&G”) services such as pre-pregnancy counselling, delivery, pregnancy and post-delivery care, the Group has since further expanded its spectrum of healthcare services to include Paediatrics, Dermatology, and Cancer-related General Surgery (Colorectal, Breast & Thyroid).

The Group’s clinics, under its four operating segments of O&G, Paediatrics, Oncology and Dermatology, are strategically located throughout Singapore to provide easy access to its patients.

  • Obstetrics
  • Gynaecology
  • GynaeOncology
  • Breast, Thyroid & General Surgery
  • Colorectal, Endoscopy & General Surgery
  • Dermatology
  • Paediatrics

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