Nutrition Guideline to Healthy Hair, Skin and Nails

You are what you eat.

This statement, though pretty much a total cliché, is something that is so true. What you put into your body is what provides fuel for your cells, and you’re made up of cells.. So it’s pretty important stuff. With that being said, I am totally cool with being a fat slice of cheesecake if the time is right. But the other half of the time, I try to pay attention to what I’m putting into my body because it affects my energy, mood, mental clarity and also what my hair, skin and nails look like! I want to be healthy, happy and energetic, and so I’m going to eat those types of foods!


Photo from I thought it was too gorgeous not to feature here.

No matter who you are, it’s always nice to feel nice, and looking nice is a nice perk too. 😉 Today’s post is all about foods that contain the vitamins, nutrients and minerals essential to gorgeous, healthy hair, skin and nails. I know you must be just bursting from excitement so you can head to the grocery store and stock up your pantry with some of these foods.. so Im going to get right into it!

Your Nutrition Guideline to Healthy Hair, Skin & Nails

**(emphasis on guideline, not rulebook)

B-complex Vitamins

First stop should be the dairy section, or at least where they keep the eggs because things such as milk, cheese, eggs and yogurt are great sources of B complex vitamins! A bonus of these vitamins is that they aid in your metabolism as well as your energy, and I mean, what’s gorgeous skin and hair if you’re not energetic enough to rock it? If you’re a vegan, don’t fret because mother nature always takes care of a person; stock up on things like Nutritional Yeast, organic tofu, tempeh or edamame instead.

Biotin is also an important B Vitamin, as it helps to break down macronutrients and create healthy hair, skin and nails (I say its probably one of the star players) – that being said, it is found in high protein foods such as eggs, nuts, mushrooms, tofu, dairy products, as well as root vegetables are great sources of this essential vitamin.


Zinc, Copper, Magnesium and Iron

Think nuts, leafy greens, legumes, whole grains and seeds – which are basically all the greatest components of a lunchtime salad. Slap on some salmon, or a hard boiled egg and you are set! Magnesium, for example, is a major stress-reducing mineral, and stress definitely plays a role in something such as hair loss, so finding ways to include it in your diet is doing yourself a favor! Zinc is a little bit harder to find in a vegetarian diet like my own, but beans, legumes and nuts are a saving grace for this particular dietary need!



Your cells pretty much need protein to do everything, so this is one macro, that when adequately consumed alongside the others is super essential to the formation of things such as muscles, tissues, etc. As a health enthusiast, lean proteins are my best recommendation. Make sure you consume the right amount of protein for you – from things such as eggs, egg whites, salmon, white fish, clean protein powder, nuts and seeds, yogurt (if you tolerate it), etc. If you’re into meat, that also works too.

*Oh and Quest Bars definitely count for this.



Think of these as the security guards or bouncers of our bodies; they prevent free-radical damage from the world around us from getting to our cells, and are super beneficial to staying healthy and glowing. Antioxidants are easy to spot because they are found in bright coloured berries, and dark leafy greens. Remember that smoothie you had for breakfast? Give yourself a pat on the back because it was most likely full of antioxidants – score!


Vitamin A, E and C

Think of the section where they keep the fruit (aka my favourite section) the drugstore of your local shopping mart because fruits and veggies are the best and most easily absorbed sources of vitamins. Oranges, strawberries, lemons, limes, avocadoes, darky leafy greens and also things like nuts are great sources of not only these vitamins, but a slew of others. Make yourself a citrus infused water, pair it with a lunchtime salad with allllll the toppings and have yourself a great day knowing you did your part to help out your mind, body and your soul. (In true Holistic fashion)


Wishing you above all Health & Happiness

Miranda xo

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