Beauty from within: Natural ways to improve skin, hair and nails

Beauty from within: Natural ways to improve skin, hair and nails through supplements and food.


A radiant exterior starts on the inside, and a balanced diet plays a crucial role in skin, hair and nail health. In this blog article, we take a look at natural ways to improve the appearance of skin, hair and nails by consuming certain supplements and foods. Learn which nutrients and foods can support your beauty from the inside out.

Skin health: dietary supplements and foods for glowing skin

  1. Vitamin C

Vitamin C is a powerful antioxidant that protects the skin from harmful free radicals caused by pollution, UV radiation and other harmful influences. Vitamin C is also involved in collagen production, a protein that gives skin firmness and elasticity. Foods rich in vitamin C include citrus fruits, berries, kiwi, peppers and broccoli. Vitamin C supplements may also be a good option to ensure adequate intake.

  1. Zinc

Zinc is an essential mineral that supports skin health and plays an important role in wound healing and the regulation of sebum production. Zinc deficiency can lead to skin problems such as acne and dry skin. Foods rich in zinc include whole grains, legumes, nuts and seeds. Zinc supplements can also be useful, especially if you have trouble getting enough zinc from your diet.

  1. Omega-3 fatty acids

Omega-3 fatty acids are important fats that reduce inflammation in the body and help maintain a healthy skin barrier. Adequate intake of omega-3 fatty acids can help relieve dry skin and inflammatory skin conditions such as acne and psoriasis. Foods rich in omega-3 fatty acids include fatty fish, flaxseeds, chia seeds and walnuts. For those who do not eat fish or have difficulty getting enough omega-3 fatty acids from food, supplements can be a good alternative.

Hair health: supplements and food for strong, shiny hair

  1. Biotin

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that is important for hair, skin and nail health. Biotin deficiency can lead to hair loss and brittle nails.

gels. Good sources of biotin are egg yolk, liver, nuts, seeds and legumes. Dietary supplements with biotin can also be helpful, especially if you have trouble getting enough biotin from your diet.

  1. Vitamin D

Vitamin D, the sunshine vitamin, is vital for overall health, including hair and scalp health. Vitamin D deficiency is known to be associated with hair loss. Vitamin D can be obtained through sun exposure to the skin, consumption of vitamin D-rich foods such as fatty fish, eggs and dairy products, and supplements.

  1. Protein

Protein is the building block for healthy hair, as hair is mainly composed of keratin, a type of protein. Adequate protein intake is crucial for strong, shiny hair. Good sources of protein include meat, fish, eggs, dairy products, legumes, nuts and seeds. Protein supplements such as whey protein or vegetable protein shakes can also be useful in meeting protein needs.

Nail health: supplements and food for strong, healthy nails

  1. Biotin

As mentioned above, biotin is important for the health of hair, skin and nails. Adequate biotin intake can help strengthen brittle nails and promote their growth. Look for foods rich in biotin or consider taking a biotin supplement.

  1. Silicon

Silicon is a trace element essential for the strength and elasticity of nails, hair and skin. It supports the formation of collagen and improves nail structure. Good sources of silicon are whole grain products, green leafy vegetables and legumes. Silicon supplements are also available and can help increase silicon intake.

  1. Vitamin E

Vitamin E is a fat-soluble antioxidant that supports nail health by protecting the nail matrix from free radicals and promoting blood flow to the cuticle. Good sources of vitamin E include vegetable oils, nuts, seeds and green leafy vegetables. Vitamin E supplements can also be a good option to ensure adequate intake.


Promoting beauty from the inside out requires a balanced diet rich in the nutrients necessary for healthy skin, hair and nails. A combination of a healthy diet and targeted food