To look and feel beautiful without applying tons of makeup, you should be paying special attention to your diet. A well balanced diet is important for your health, but it also keeps your hair, skin, and nails radiant and glowing. Skipping vital nutrients can have a drastic impact on your appearance, so start your beauty routine from the inside out! Here is a list of nutrients that impact your hair, skin, and nail health, and the food sources that contain them for you to incorporate into your diet!


Beta Carotene: This is contained in most vegetables and is turned into Vitamin A by your body. This is an important antioxidant necessary for beautiful skin. It has also been found to help against cancer and aging. Food sources include sweet potatoes, carrots, kale, spinach, turnip greens, and butternut squash.


Vitamin C: This vitamin comes with the power to help counter the effects of sun exposure and regulates circulation in your scalp. It reduces the damage caused by free radicals, which are a harmful product of sunlight, smoke, and pollution. Food sources: citrus fruits, kiwi, cantaloupe, strawberries, pineapple, dark green vegetables, and green peppers.


Biotin: This is actually a B vitamin, but goes by its own name. It helps in the production of keratin, which is essential to keeping your hair strong. It also protects your hair from falling out or greying, and in the growth of your nails. Food sources include Swiss chard, carrots, almonds, eggs, milk, and halibut.


Vitamin B3: B Vitamins are commonly known as hair and nail vitamins. Also known as Niacin, this plays a vital role in your scalp circulation and keeps your skin looking healthier. Food sources: sun-dried tomatoes, brown rice, fish, paprika, peanuts, and light meat chicken.


Vitamin B6: This vitamin increases melanin production, which gives your hair its color and helps to maintain its color. It also protects hair from damage and prevents it from thinning. Food sources: brown rice, dried herbs and spices, pistachios, raw garlic, fish, sunflower and sesame seeds.


Vitamin A: This vitamin’s main job is to maintain your immune systems stability. In turn, it helps the overall care of your hair and nails. It helps your scalp produce oil, which is important for preventing split ends and boosting your hair’s health and shine. Food sources: sweet potatoes, carrots, spinach, kale, beef liver, milk, eggs.

Have you ever noticed a connection between your diet and the appearance of your skin, hair, or nails? What foodie tricks do you follow for healthy hair, skin, and nails?