7 super nutrients that will give you sensational skin and hair

By Hansa Makhijani Jain

Have you ever wondered why that expensive bottle of serum you bought is not doing for your skin what it did for your friend? Have you ever spent a fortune on a shampoo just to realise that it’s no genie in a bottle? In our quest for flawless skin and hair, we end up spending a bomb on products that promise. But relying just on products may not be a guarantee for the best results.

As the largest organ in the body, our skin is completely exposed to external forces. So it does need some help from the outside in the form of lotions and potions, especially to protect it from weather conditions. But “skin deep” is not just a saying. Beauty really does go beyond topical treatments.

Your skin, hair and even nails reflect your inner state. You are what you eat after all. A 2024 study published in the journal Nutrients rightly pointed out, “Individuals invest in cosmetics, plastic surgeons, and dermatologists in pursuit of perfect skin. However, many do not seek out dietary changes to improve skin health.” The study also presented evidence to suggest that key compounds such as certain vitamins, minerals, fatty acids and polyphenols play a vital role in skin health.

While popular media mostly emphasises vitamins C and E for great skin, there are some unsung heroes you need to add to your diet. So here are some science-backed nutrients that will change the game for you.

Omega 3

An essential fatty acid, it strengthens the lipid barrier immensely, preventing moisture loss. It also improves how your skin handles sun damage. Foods rich in omega 3 fatty acids support collagen and reduce inflammation, making it a winner for issues like ageing, atopic dermatitis and acne.   

Where to get it: Feast on fatty fish like salmon, mackerel and sardines, flax seeds, chia seeds, and walnuts.

Omega 6

Since it promotes cell growth and repair, omega 6 fatty acids are non-negotiable for healthy hair and skin. It accelerates hair growth and keeps the scalp well-hydrated, according to a 2023 study published in the Journal of Chemical Health Risk. If you face issues such as dark circles and puffiness in your face, omega 6 can come to your rescue.

Where to get it: Rice bran oil, avocado, eggs and sunflower seeds provide you with a good amount of this essential fatty acid.

Vitamin A

You’ve probably been told about the importance of vitamin A for eye health. But this fat-soluble vitamin contains several hair- and skin-friendly compounds such as carotenoids, which can only be obtained through diet. They offer exceptional anti-ageing benefits by boosting collagen and elastin production. According to a study published in the journal Nutrients, vitamin A is also responsible for regulating hair follicle stem cells, influencing the functioning of the hair growth cycle.

Where to get it: Make your plate colourful by adding carrots, tomatoes, sweet potatoes, spinach, broccoli to snag a sufficient amount of this vitamin.

Biotin

A micronutrient, biotin or vitamin B7, is largely recommended by trichologists for hair loss. It can also be a good ally for you if you have brittle nails. “Biotin’s function in protein synthesis and more specifically, in keratin production, explains its contribution to healthy nail and hair growth. Biotin is readily found in many foods and is also produced by normal gut flora,” says a 2017 study.

Where to get it: Egg yolks, nuts, seeds, peanuts, sweet potatoes, milk, mushrooms, cauliflower and legumes are abundant in biotin.

Iron

Surprised to see iron in this list? It’s purpose goes beyond transferring oxygen around your body. Low iron levels affect follicle health and have been linked to hair loss. Iron is particularly beneficial for those with dull, lacklustre skin. However, if your haemoglobin levels are fine, don’t go overboard with iron-rich foods as several studies reveal it could have an adverse effect on skin tone and lead to discoloration.

Where to get it: Dark leafy greens, broccoli, peas, tofu, and beetroot supply ample amount of iron in your diet.

Zinc

A micronutrient, zinc is required for cell growth and tissue repair on a regular basis as the body hardly stores it. For those bothered by acne, foods rich in zinc can help owing to their anti-inflammatory and antioxidant effects. A 2022 study published in the Journal of Dermatological Treatment says zinc can help manage warts and a plethora of hair loss conditions.

Where to get it: Animal sources such as shellfish, red meat, fish, eggs and milk offer easily absorbable zinc. Vegetarian options include nuts and seeds, pulses and whole grains.

Polyphenols

A group of antioxidants, polyphenols have a protective effect on the skin as they boost collagen, fight oxidative stress and help deal with sun damage. If you suffer from regular skin allergies, upping your polyphenol consumption can prove to be a boon as their immuno-modulation properties offer relief from allergies. Studies have also linked these powerful compounds with enhanced keratin production in hair.

Where to get it: Wine, green tea, berries, grapes and other colourful produce give you a healthy polyphenol boost.

eShe’s beauty editor Hansa Makhijani Jain may as well have been born with a lipstick in her hand. She’s been writing about the beauty biz for almost two decades. Follow her on Instagram.

Lead image: AI-generated