The XEX Blog

What You Eat Affects You Hair, Skin and Nails

September 21, 2023 · Posted in: Salon News
Photo of gray blonde ombre hair

The saying “you are what you eat” finally becomes true when applied to the things that affect your hair, skin, and nails. The make-up of some foods can provide benefits to help your hair stay shiny, your skin moisturized, and your nails long and strong. While beauty products and makeup can temporarily enhance your looks, if you’re going for longevity, you must get to the root (no pun intended). 

Nutrition for Hair

Hair maintenance can be the most crucial part of a personal beauty routine for those with long hair. Often seen as your crown – your hair’s overall health, look and feel can significantly affect your confidence and appearance. The types of foods you eat play a large part in hair maintenance and can either promote moisture and health or lead to weak and brittle strands


Protein is a key ingredient in keeping your hair healthy, and if you lack significant protein in your diet, it can even cause hair thinning and hair loss. If you don’t eat meat or like to opt for more environmentally friendly options that carry tons of protein, beans, tofu, and nuts can help you maintain your luscious locks. 

Vitamins and Minerals 

There are lots of ways to get your daily dose of dozens of vitamins and minerals that are important to your hair health, but according to, “Both B vitamins and zinc play a role in hair follicle health, with B vitamins helping in the creation of red blood cells. And vitamin D may help make new ones. You can find B vitamins in foods like seafood, whole grain, and dark leafy greens. As for zinc, the mineral is in foods like beef, lentils, oysters, and spinach”

Omega-3 Fatty Acid

Omega-3 fatty acid is known for promoting hair growth and thickness by promoting the reduction of inflammation and improving blood flow. Some foods that are high in fatty acids are fish/seafood (like oysters, sardines, mackerel, etc.) and more household items like flax seeds, chia seeds, and walnuts.

Nutrition for Skin

Your skin is the body’s largest organ and the thing that is protecting your insides from the outsides. While there are a plethora of things that can happen to the skin that cannot be cured by eating a certain way, there are foods that can help the overall look and feel of your skin and help it remain hydrated, retain elasticity, and clear complexion. 


Who knew drinking a lot of water every day could affect your health in so many ways? When it comes to your skin, the amount of water you drink will directly reflect the brightness and hydration of your skin. It can also be beneficial to eat and drink other things that can provide hydration, like watermelon, cucumbers, and tea. 


Antioxidants are particularly important to your skin’s health because they help the skin from aging. Found in fruits like berries, nuts, and oranges, they are high in vitamins C and E and can help maintain elasticity. You can also eat carrots and sweet potatoes to help add that glow of orange undertones. 


As we age, our collagen production decreases and can cause damage to our skin. says that collagen helps “fibroblasts to form in your dermis (middle skin layer), which helps new cells grow). Collagen also

  • “Plays a role in replacing dead skin cells.
  • Providing a protective covering for organs.
  • Giving structure, strength, and elasticity to your skin.”

Collagen-rich foods include bone broth, chicken, soy products, and citrus. 

Nutrition for Nails 

Nails may not be noticeable to everyone, and it may be the last of your worries, but the health of your nails is a key factor that can reveal a lot about your health. The weaker and more brittle you are, the more likely your nails are to break off, chip, and get dry. Not only will a manicure a few times a year help the overall growth and shine of your nails, but eating certain foods can help boost health and overall appearance. 

Protein and Biotin

Just like your hair, Protein can also affect the health of your nails. Many people take biton supplements to ensure they are getting enough protein and amino acids. Red meat and eggs are helpful foods to increase protein production in your nails, keeping them strong and unbreakable. 


Iron deficiency affects many people and can easily lead to brittle and weak nails. Along the same lines as protein and biotin, iron comes from red meat and other foods like poultry and beans. Without iron, oxygen can’t get carried to your cells, and it can halt growth and even turn your nails into different colors and shapes (but not in a fun way). 


Have you ever noticed white spots growing on your nails? Zinc deficiency can cause these white spots that cannot be removed growing beneath the nail bed and can lead to brittleness. says that “Animals proteins like beef, poultry, fish, and eggs are rich sources of zinc. However, soy, chickpeas, black beans, nuts (such as almonds and cashews) and seeds also contain it. this mineral as well”.