6 Foods for Healthy Nails, Hair, and Skin

Posted on :  May 18, 2020
Six Foods for Healthy Nails Hair and Skin

by Ashleigh Feltham
Accredited Practising Dietitian and Accredited Nutritionist

Do you like the look and feel of healthy hair, skin, and nails? You may not know that the look of your nails, hair and skin is largely an inside job and is determined by the foods which you eat. Below are 6 foods you should include in your diet if you want to keep your skin glowing, your hair thick and healthy and your nails looking healthy and strong.

Gut Health and Diet - Mediterranean diet


Salmon, like the quality varieties sold by Safcol contain many important nutrients for your skin, nails and hair including omega 3 fat. Omega 3 fat is an essential fat your body cannot make by itself. Salmon is also a great source of iron. Iron is needed to form your red blood cells which allows oxygen to be transported around your body effectively. Iron deficiency has been linked to nails which look soft and scooped out (spoon nails) and hair loss. Iron can also be found in:

  • Red meat
  • Poultry
  • Liver
  • Dried beans
  • Whole grains
  • Spinach
  • Fortified cereal
  • Egg yolks


Tuna like the many delicious varieties sold at Safcol gives your skin, hair and nails a boost of health. Tuna is full of many important nutrients for your cells to grow and repair optimally including vitamin A and protein. This macronutrient is broken down to smaller parts called amino acids. Tuna provides all the amino acids your body needs to make a protein. This includes the ones that your body cannot make by itself called essential amino acids. One amino acid called keratin is of importance because it forms your hair and nails.

The good news is all the products sold by Safcol provide complete protein sources. You know that you are doing your skin, hair and nails a favour by choosing to include these in your diet.


Not only is dairy an important source of calcium but dairy also contains zinc which keeps your nails smooth without any indentations (Beau’s lines) and keeps your hair thick. You can also find zinc in:

  • Red meat
  • Poultry
  • Beans
  • Nuts
  • Seafood
  • Fortified breakfast cereals


Iodine found in eggs is needed to help maintain thick hair.  Other foods which contain iodine are:

  • Dairy products
  • Seafood which include the quality products sold by Safcol.
  • Seaweed
  • Iodized salt


Wholegrains contain copper which is a key mineral involved in the formation of collagen. You need collagen for youthful looking skin, nails, and hair. You can also find copper in these foods:

  • Beans
  • Pine nuts
  • Yeast
  • Organic meats
  • Dairy


This delicious vegetable gives your body many nutrients you need for health including biotin. This is a member of the B vitamin group family called vitamin H. It is needed for your body to make keratin which is the protein which makes up your hair, skin, and nails. Other foods which are a source of biotin include:

  • Beef liver
  • Wholegrains
  • Salmon
  • Oysters
  • Sweet potato
  • Eggs


Take home message

You deserve to put your best face forward. Try adding these foods to your week and see the difference it makes to the health of your skin, hair and nails.

Not only is Safcol the Seafood Experts tuna lunchbox friendly, but it also tastes delicious, and boasts some amazing health benefits! Tuna contains Omega-3 fats that are an unsaturated form of fat called polyunsaturated. These types of fats cannot be made by the body, so we need to include them as part of our diet to stay healthy. For good health, you need omega-3 fats in our diet, particularly the type which comes from fish and seafood because it contains two acids known as docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA. These two acids are linked to better health for your body particularly for your brain and heart.