10 Nutrients in foods that you need if you want great Hair & Skin.

Eating whole foods can boost your mood, your sleep and your energy, but they can also give you clearer skin & healthy, shiny hair. There are essential vitamins in whole foods that can help us look & feel our best.


1. Biotin - Makes hair thicker & helps it grow faster. Helps Brittle nails & hair. Helps nourish skin.

  • Eggs - in the egg yolk

  • Cauliflower

  • Almonds

  • Spinach

  • Blue Cheese

  • Mushrooms

2. Vitamin B's - Helps carry oxygen & nutrients to the hair. Helps with acne, dermatitis, aging, dry skin, rosacea & eczema. Helps strengthen nails.

  • Veggies & Dark greens

  • Whole Grains - brown rice, barley

  • Meat & Poultry

  • Nuts & Seeds - Almonds & Sunflower seeds

  • Avacados

3. Vitamin D - Stimulates hair growth, Prevents aging & helps with skin cell growth.

  • Fish - Salmon or Swordfish

  • Liver

  • Grains

4. Zinc - Is an anti-inflammatory. Helps with acne, psoriasis, dermititis, flaky scalp. Helps your skin to look healthy & young.

  • Meat & Chicken

  • Oysters

  • Lobster & King Crab

  • Spinach

  • Pumpkin Seeds & whole grains

5. Selenium - Helps with hair growth. Helps skin stay firm & prevent wrinkles.

  • Brazil Nuts - 1 Nut has enough for all day.

  • Tuna

  • Beef & Liver

  • Spinach

  • Eggs

  • Oatmeal

6. Copper Guconate - Heals collogen. Reduces wrinkles. Keeps nails strong.

  • Avacado

  • Liver

  • Asperegus

  • Dark Chocolate

  • Lentils

7. Magnese Gluconate - Is an anti-oxidant. Prevents hair loss. Reduces inflammation.

  • Beans

  • Grean Leafy vegetables

  • Sweet Potatoes

8. Folate - Helps keep blood cells healthy. Gives hair Body & Shine. Helps with dry skin.

  • Dark, green leafy vegetables - Asparagus, Brussels sprouts

  • Fruit

  • Peas

  • Seafood, Meat & Poultry

  • Eggs

  • Grains & Nuts

  • Beans - Kidney beans

9. Vitamin C - Is an anti-oxidant. Repairs damaged skin. Tightens skin by stimulating collagen.

  • Oranges, grapefruit, lemons & Kiwi

  • Broccoli, Cauliflower & Brussels Sprouts

  • Papaya, cantaloupe & Strawberries


10. Vitamin E - Reduces inflammation to help us look younger. Protects skin from free radicals.

  • Sunflower Seeds & Almonds

  • Avocados

  • Butternut Squash

  • Fish

  • Spinach

If you are looking for a Hair, Skin & Nail vitamin with all these nutrients. Check out my blog 10 ingredients you want in your Hair, Skin & Nail Vitamin.

Now make a list of all these foods that you like & eat up, and watch you hair grow & your skin glow!


Christopher J Salon      Plymouth, MN.