superfoods for hair and skin

Suppose you want to know  the best Superfoods For Hair And Skin, then this article is what you need. It contains superfoods for glowing skin and diet for glowing skin and hair. Also, it includes best foods for skin repair.

The secret to beautiful hair and healthy skin? Well, the secret is hiding in plain sight – it’s the food we eat! We’re all aware, to some extent, how good we feel when we’re eating right. Avoiding unhealthy food can help us keep our blood pressure in check, protect our organs, protect ourselves from obesity, etc. However, the right diet can not only eliminate the negatives but bring about enormous positive changes in your body. And since your body is literally made up of what you eat, a balanced diet can promote healthy hair and skin. And while there is no ‘right’ diet, certains foods give your hair and skin the nutrition they need. Here are ten superfoods which, if eaten regularly, will give you healthy hair and glowing skin.

superfoods for glowing skin

Superfoods For Hair And Skin

1. Chia

chia seeds

 Chia seeds are a nutritional powerhouse packed with Omega-3 fatty acids which are essential for your hair and skin. Omega-3 improves skin-barrier function, retaining moisture and keeping irritants like dust and germs at bay. This nutrient also promotes circulation of blood to the scalp, helping to trigger hair growth and reducing hair fall. Source: Chia also contains anti-inflammatory properties which keep your skin cool, preventing redness and acne outbursts. Finally, chia seeds are rich in antioxidants which neutralize free radicals, helping to minimize cell damage which can result in skin aging and hair loss.

2. Reishi


 Among traditional Chinese medicinal practitioners, the reishi mushroom is known as the “Herb of Immortality”. Source: Apart from its anti-inflammatory properties and ability to slow aging, this exotic fungus is rich in polysaccharides, a compound responsible for the skin’s natural ability to stay hydrated. Polysaccharides also aid in the repair of skin cells which lead to a reduction in dark spots and leave you with a natural, healthy glow. The antioxidants in reishi strengthen its healing properties by fighting free radicals which damage the cells. Now you know why we include it in our Chocolate Magic blend! Most importantly, reishi mushroom has the ability to block a compound called DTH (Dihydrotestosterone), a hormone responsible for hair loss.

3. Blueberries

blueberries antioxidants

 The US department of Food and Agriculture ranked blueberries as the food with the highest antioxidant activity among 40 other fruits and vegetables. This makes it an excellent source of protection against cell damage from free radicals. Source: But the main reason to add blueberries to your diet is because they are rich in Vitamin-C and anthocyanin – compounds which help your body build collagen. Collagen is a protein that aids in the healthy growth of cells and blood vessels all over the body. It also gives your skin elasticity and plumps up your hair to give you thicker, wavy locks.

4. Kiwi


 This fuzzy brown fruit is packed with Vitamin-C and antioxidants, both of which help to create firmer, healthier skin, drastically reducing the appearance of wrinkles. But kiwi has many more benefits for the hair. Source: It’s rich in Vitamin-K, E, folate, and potassium, all of which can help to smooth the hair and prevent greying. It also contains zinc, a nutrient which is essential to facilitate hair growth and repair tissue. Zinc also lubricates the scalp, reviving the roots and nourishing and moisturising new hair follicles.

5. Avocado


 Perhaps one of the most potent foods out there when it comes to skin and hair. Avocado is packed with monounsaturated fatty acids needed for moisturising the skin and the scalp. This fruit is also rich in antioxidants, potassium, magnesium, and folate, all nutrients that help to reduce inflammation and stress, both of which are detrimental to skin and hair. Source: An added benefit of avocados is that they act as nutrient boosters and help the body absorb nutrients more efficiently from other foods.

6. Flaxseeds


 Flaxseeds are rich in Omega-3 and Omega-6 fatty acids, both of which are known to soothe conditions like eczema and acne. Omega fatty acids also aid in skin-cell renewal and boost blood flow to the scalp, triggering hair growth. Source: Additionally, flaxseeds are rich in fiber, which is essential for digestion and aids in maximum absorption of nutrients from what we eat. So having a small cup of flax seeds everyday can help your body get the most out of the other foods on this list.

7. Cacao


 While it may seem too good to be true, cacao can contribute to keeping your skin and hair healthy. Dark chocolate contains antioxidants called flavonoids which protect your skin and scalp from harmful UV rays. These flavonoids also fight free radicals that cause wrinkles and skin discoloration, improving the texture and appearance of your skin. Source: 100% cacao also contains iron and zinc, which enhance cell growth and increase blood flow to the surface of the skin and the scalp. This helps to facilitate a more effective transfer of nutrients, leading the healthier, fuller hair.

8. Quinoa


 This little-known grain is slowly rising in popularity thanks to the recent discovery of all the nutrients it provides. The main reason quinoa is on this list is thanks to its abundance of protein and essential amino acids, which happen to be the building blocks of all the cells in your body. So a bowl of quinoa a day can help your skin and hair repair cell damage by renewing and regenerating old cells while boosting the growth of new cells. Source:

9. Seaweed


 Seaweed is rich in antioxidants, zinc, selenium, iron, omega-3, and copper – everything you need for glowing skin and thick hair. Source: But one of the most important reasons to add seaweed to your diet is the fact that it’s rich in iodine. Without this compound, cells can be hard-pressed to replenish and regenerate themselves. Iodine helps to regulate moisture levels in the scalp and triggers cellular function in the lower levels of the skin. A regular dose of seaweed can give your body the necessary regenerative capabilities it needs to counter cell damage and protect the skin and scalp.

10. Sweet Potato

sweet potato

 Sweet potato is probably one of the most nutritious foods to ever exist, providing our body with a host of minerals and vitamins. In regard to your skin and hair, sweet potato is rich in beta-carotene, a compound which turns into Vitamin-A in the body. A drop in Vitamin-A levels can lead to dry and dull skin, and a regular diet of sweet potato can give your skin that soft, supple, and natural glow. This nutrient also helps to get rid of dark circles, making your eyes look sharp and radiant. Source: Aside from its benefits for the skin, Vitamin-A also aids in the production of sebum, an oil secreted by the scalp which helps prevent hair follicles from drying out and breaking.

Get Started!These are a list of superfoods that, if consumed regularly, can bring about a positive transformation in the quality and appearance of your skin and hair. That’s why we include some them in our organic Chocolate Magic protein blend! While holistic beauty products can do their bit, the nutrition required by your skin and hair cannot be replaced. And if we consume a diet rich in nutrients that aids in cell growth and repair, we’re sure to be amazed at the results.

diet for glowing skin and hair

 Best Healthy Cooking Hacks of All Time.


Cooked Tomatoes

Tomato paste

Lycopene, the phytochemical that makes tomatoes red, helps boosts collagen strength—a protein that gives skin its taut, youthful structure—and fights off the oxidizing effect of UV rays by eliminating skin-aging free radicals. A study in the British Journal of Dermatology found that participants who ate five tablespoons of tomato paste daily showed 33% more protection against sunburn than a control group. Why is tomato paste one of our best foods for skin? It’s because cooking tomatoes ups their lycopene levels, so tomato sauce, gazpacho, and even ketchup pack on the protection.2


Baby carrots

Think of carrots as your very own wonder wands—good for the eyes and good for clearing up breakouts. No magic here, though, just plenty of beta-carotene and vitamin A, an antioxidant that prevents the overproduction of cells in the skin’s outer layer. That means fewer flaky dead cells that otherwise could combine with sebum to clog your pores. Plus, vitamin A plays an essential role in reducing the development of skin cancer cells.3

Sweet Potatoes

sliced sweet potatoes

A study in the journal Evolution and Human Behaviour showed eating a diet rich in fruits and vegetables gives a healthier, more attractive, and more radiant glow than you would get from sun exposure. But it was those who consumed more portions of red and orange vegetables per day who had the greatest sun-kissed complexion—the result of disease-fighting compounds called carotenoids that give those plants their colors. Few foods are as rich in the beauty stuff as a baked sweet potato. In fact, just half a medium potato provides 200% of your daily recommended intake. You’ll get more carotenoids by cooking—it’s just one of our tips on how to extract the most nutrients from your food!

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You might have heard that dairy and acne are linked, but in some cases, milk can be good for your skin. “The protein found in dairy products can help promote skin elasticity as we age,” Heather Beall, MD, said to Oprah Daily.

As for acne, a study in the Journal of the American Academy of Dermatology found a link between sugar and acne and found that dairy is “weakly associated with acne.” So if your skin is super sensitive, you might want to avoid it—but if you’re not prone to breakouts, you don’t have to skip milk entirely. One thing you don’t want to do, though, is wash your face with milk—there’s no evidence that it works. Instead, use skincare products that contain lactic acid.5



Natto is a Japanese dish made by boiling and fermenting soybeans with bacteria that increases the beans’ nutritional value. These fermented soybeans are unique in that they’re the highest dietary source of vitamin K2—a vitamin that is important for cardiovascular and bone health as well as promoting skin elasticity to help prevent wrinkles. On top of that, natto is a potent source of gut-healing probiotics, deeming this unique snack one of our best foods for skin. A healthy gut can keep inflammation at bay, which researchers say may affect the health of our skin as many troubles like acne, eczema, and psoriasis stem from inflammation. Worried about eating soy? We did the research, and we’re giving fermented soy the A-OK! But if you’re not a fan, you can also get vitamin K2 from grass-fed butter, meat, and egg yolks.6


Turmeric powder and root

Turmeric isn’t just a game-changer when it comes to protecting against cancer or reducing pain. This Indian spice can also protect your skin. That’s because turmeric’s active antioxidant, curcumin, has shown to be one of the most effective anti-inflammatory, free-radical fighting options out there (even more effective than ibuprofen!), according to a study in Oncogene. Plus, research shows this spice can also be used to lighten dark pigmentation blotches or scars caused by aging, hormone imbalance, or sun exposure by inhibiting an enzyme in the skin that produces pigment—just combine with honey to create a healing facial mask!


grilled salmon

Besides being one of the most potent sources of anti-inflammatory omega-3s, salmon also contains dimethylaminoethanol (DMAE). DMAE promotes healthy skin because it protects the integrity of cell membranes. Strengthening the cell membranes guards against their deterioration that causes premature aging. This nutrient also helps to prevent the production of arachidonic acid (AA), an inflammation precursor that leads to wrinkle formation. And that’s not all. DMAE works in conjunction with B vitamins to increases levels of acetylcholine, a neurotransmitter essential for proper muscle functioning that can keep your face looking toned and firm.8



This tropical fruit contains a plethora of active enzymes which pass on their health benefits. One enzyme, chymopapain, has been used to relieve inflammation—a common source of skin conditions. And another enzyme, papain, can help remove blemishes and even treat acne when applied topically as the enzyme dissolves pore-clogging fats and cleanses the skin. Not to mention, just a single cup of fresh, ripe papaya packs a whopping 144% of your DV of collagen-strengthening vitamin C. That’s also why it’s one of the best foods to eat for muscle definition!9

Yellow Peppers

yellow peppers

Vitamin C is essential to the formation and growth of skin and muscle tissue as well as to building collagen—the protein which provides strength and structure to your skin, bones, muscles, and tendons. But instead of grabbing an orange to get your dose, much on some vitamin C-rich yellow bell peppers instead. In a British Journal of Nutrition study of over 700 Japanese women, researchers found that the more yellow and green vegetables subjects ate, the less apt they were to have wrinkles and crows feet—even once they controlled for smoking and sun exposure. And a study out of the UK concurs. The British study published in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (what you’d get in a single bite of yellow pepper) daily for 3 years decreased the appearance of wrinkles by 11%.10

Safflower Oil

safflower oil

You’ve probably heard us demonizing vegetable oils for their high levels of inflammation-inducing omega-6s. But these oils aren’t all bad news. In fact, the same omega-6s found in safflower oil can be the ultimate moisturizer for people who suffer from dry, flaky, or itchy skin. They keep cell walls supple, allowing water to better penetrate the epidermis. Scientists have found that this oil may even help people who suffer from severe conditions such as eczema. So ditch the moisturizer and lather on the safflower!11


Fried eggs

Here’s another reason you should eat the whole egg. The yolk is rich in vitamins that are essential for proper cell function, as well as contain the “beauty vitamin,” biotin. This B vitamin is more commonly known to help hair grow and strengthen fingernails, but research has shown it also helps protect skin from acne, rashes, and even dryness.12


avocado halves in bowl

With all that exercise you’ve been doing outside, your body has started to look more athletic, but your face is starting to look old before its time. Instead of investing in a slew of questionable anti-aging products, head to the store and grab an avocado. The fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature aging caused by ultraviolet radiation. Avocados’ potent source of fats also helps you absorb many of the fat-soluble vitamins that also help protect your skin from sun damage. Hooray for healthy fats!13


Baby spinach colander

Popeye’s favorite veggie triumphs again. In a study published in the International Journal of Cancer, people who ate the most leafy greens had prevented squamous cell carcinoma of the skin. Researcher speculates that the high levels of folate, an essential B vitamin that helps maintain and repair DNA, in these veggies may reduce the likelihood of cancer-cell growth. Just a single cup of spinach contains 65% of your DV of folate.14

Green Tea

Green tea in mugs

Pour yourself a cup of this green elixir and watch your skin glow! Green tea contains catechins, an antioxidant with proven anti-inflammatory and anticancer properties. Research in the Archives of Biochemistry and Biophysics found that drinking 5-6 cups a day not only helps prevent skin cancer by rapidly repairing damaged DNA. Just be careful to not overdo it. Too much caffeine can lead to dehydration, which may have the opposite effects on skin health.15


kale in a bowl

You may have thought it was just a trend, but kale has proven that it earned its spot as a superfood. This cruciferous veggie is loaded with the skin’s favorite anti-aging vitamins A, C, E, and, uniquely, vitamin K. Leafy greens are one of the most potent sources of vitamin K, a vitamin that helps with blood clotting and faster healing when ingested. And when applied topically, it can minimize the visibility of bruises, scars, stretch marks, and spider veins.16



Blueberries are one of nature’s finest superfoods. Brimming with antioxidants, blueberries help your body quash cell-damaging, skin-aging free radicals. These berries also help boost the strength of collagen fibers thanks to their high concentration of anthocyanins: phytonutrients that give these berries their bright blue hue. Not to mention, this fruit is also a great source of prebiotics—fiber-rich foods that your gut bugs ferment into anti-inflammatory fatty acids—which can help heal your immune system and alleviate inflammation-induced skin conditions.17

Coconut Water & Oil

maron jar mugs filled with coconut water around coconuts

Nothing goes to waste when you’re using coconut for skincare. When you first crack it open, you can drink the fruit’s natural water—it’s full of muscle-relaxing potassium and electrolytes to replenish and rehydrate your skin, making it softer and younger-looking. And when you move onto the coconut meat and extract its oils, you can utilize it to heal your gut. That’s because coconut oil contains a potent antimicrobial, caprylic acid, which can help improve gut health by destroying bad bacteria and candida. Candida is a fungus that can break down your intestinal walls and decrease stomach acid, which causes inflammation, poor digestion, and breakouts.18


Instant oatmeal

A nutrient-dense whole foods diet won’t just help you lose weight—it’ll also brighten up your skin. That’s because introducing high fiber foods like oats will feed your inflammation-reducing gut bacteria, minimize spikes in blood sugar that can contribute to skin problems, and strengthen and firm up your body tissues. That last benefit is because of oats’ high source of silicon, a trace mineral that also helps skin retain elasticity, slowing the signs of aging.

Brazil Nuts

Brazil nuts

Prone to pesky dark circles? Experts have found that aging—not just lack of sleep—is the primary source of dark circles other than genetics. Over time, skin loses collagen and thins, which makes the veins beneath the eyes more visible. Luckily, all you have to do is grab a single brazil nut. That’s because one brazil nut has more than 135% of your DV of selenium, a nutrient that can boost the production of collagen. This mineral helps preserve elastin, a protein that keeps your skin smooth and tight and acts as an antioxidant, stopping free radicals created by UV exposure from damaging cells. They’re also full of vitamin E to keep your skin moisturized and copper to support the production of melanin, a compound that also protects your skin from the harmful effects of UV rays.20


almonds in white bowl

Almonds are full of one of the most oft-associated vitamins with skincare: vitamin E. That’s because this vitamin helps repair scarred cells and defends against sun damage. Volunteers who consumed 14 milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light burned less than those who took none. And because vitamin E also acts as an antioxidant, it also works to keep your body free of dangerous free radicals. Almonds are also one of the best sources of dairy-free calcium!21

Whole-Wheat Bread

whole wheat bread

Despite what you’ve been told, simply cutting out burgers and fries won’t cure your acne. What will? Swapping white bread for the whole-grain variety. Besides being void of any health-boosting nutrients, the white stuff has a high glycemic load, which means it impacts blood sugar and insulin levels more so than foods that rank lower on the glycemic index (GI), like whole grains. During a 10-week Korean study of subjects with mild to moderate acne, researchers found that those placed on a low-glycemic diet decreased the severity of their acne more so than subjects on a high-glycemic diet. Besides whole-grain bread, fruits, beans, vegetables, fish, and barley are all considered to be low-GI foods.



Sunscreen, beach umbrellas, and big floppy hats are reliable tools in your skin cancer-fighting arsenal. Walnuts? Didn’t come to mind. According to the Skin Cancer Foundation, omega-3 fatty acids can help prevent skin cancer by inhibiting the formation of the chemical COX-2. Walnuts are a prime source of healthy fat.23


Ground flaxseed in bowl

These seeds over a beauty double whammy: helping alleviate inflammatory skin issues and improving overall hydration of your skin cells. Flax seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines. A study in the British Journal of Nutrition found participants who downed about half a teaspoon of omega-3s in 6 weeks experienced significantly less irritation and redness (thanks to their anti-inflammatory properties), along with better-hydrated skin. Fit ground flax seeds into your diet in any of these best smoothies for weight loss.24

Dark Chocolate

dark chocolate

Forget the sunscreen—pack a bar of chocolate in your beach bag. That’s because the antioxidants in dark chocolate known as flavanols reduce roughness in the skin and provide sun protection. According to a study in Nutrients, cocoa’s antioxidants can protect the skin from oxidative stress, which can lead to premature skin aging. Chocolate is also a great source of pre and probiotics to help heal your gut and reduce inflammation.25



Oysters might not be the first thing that comes to mind when you think about radiant skin—but they might after this! That’s because oysters contain high levels of the trace mineral, zinc. Your body might need a little of it each day, but zinc sure plays a huge impact in cell functioning, as more than 100 different enzymes require it to function. And skin cells, in particular, rely on zinc to make the proteins that repair damaged tissues and regenerate new ones. The mineral also works as an antioxidant by lessening the formation of cell-damaging free radicals and protects the cells that make collagen, your skin’s support structure. Research shows it may also ward off acne flare-ups. Oh, and one more thing: oysters are one of the best anti-inflammatory foods for weight loss.26

Coffee Grounds

coffee grounds

Don’t just toss those used coffee grounds in the trash or compost bin. Leftover coffee grounds make a great body scrub, and their antioxidant powers could cause an “increase of blood flow and protection against sun damage,” says Claudia Sidoti, chef and cookbook co-author of Impatient Cookies and a member of Eat This, Not That!‘s Medical Review Board. “I make a scrub from coconut oil, coffee grinds, and sea salt (which restores pH and adds minerals) and slather it all over in the shower after a day at the beach—I swear by it,” Sidoti says.27

Spa Water

fruit water

Be honest. How many products and concealers have you purchased to cover those pesky, puffy, dark circles under your eyes? They may be a sign of lack of sleep, but they can also indicate another more common issue: dehydration. Salty foods, alcohol, exercise, hot weather, and just plain not drinking enough water can create inflammation, which results in those raccoon eyes. Start replenishing your body with these detox waters: Cut up some citrus fruits (rind included), soak in a pitcher of ice water, and drink up. The vitamin C in the citrus will help balance levels of electrolytes and expel excess water weight while the d-limonene in the rinds acts as a powerful anti-inflammatory compound that helps the liver flush toxins from the body.

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