Searches for the best foods for skin are soaring – up 89% over the past year, with around 73,000 monthly searches — as more people shift towards an “inside-out” approach to beauty.
New data analysed by Fresha suggests consumers are no longer relying solely on skincare products, but are increasingly looking at what they eat to support healthier-looking skin, stronger hair and resilient nails.
So, what should you actually be adding to your plate?
The Best Foods for Skin, Hair and Nails
Rather than “superfoods,” the reality is much simpler: everyday ingredients packed with the right nutrients can make a visible difference over time.
For Glowing, Healthy-Looking Skin
- Avocado – Rich in healthy fats and vitamin E, helping support the skin barrier and hydration
- Blueberries – Packed with antioxidants that help protect against dull-looking skin
- Salmon – High in omega-3, supporting a more balanced, hydrated complexion
- Sweet potatoes – Contain beta-carotene, linked to a brighter, more even-looking tone
- Green tea – Known for polyphenols, often associated with calmer-looking skin
- Red bell peppers – High in vitamin C to support collagen production
- Tomatoes – Contain lycopene, linked to protecting skin from environmental stress
For Stronger, Shinier Hair
- Eggs – High in protein and biotin, supporting stronger strands and less breakage
- Spinach – Rich in iron and vitamin C to maintain healthy-looking hair
- Nuts – Contain zinc and vitamin E, linked to shine and strength
- Chia seeds – Omega-3 content helps support scalp hydration
- Mackerel – Combines omega-3 and vitamin D, associated with fuller-looking hair
- Oats – Often overlooked, but rich in zinc and iron for hair condition
For Healthier, Stronger Nails
- Lentils – High in protein and iron to support nail strength
- Greek yoghurt – Provides protein and calcium for nail structure
- Pumpkin seeds – A great source of zinc for nail maintenance
- Eggs – Again, biotin plays a key role in strengthening nails
- Berries – Vitamin C supports collagen, essential for nail resilience
The Underrated “Beauty Foods” You’re Probably Missing
While salmon and avocados dominate the conversation, some of the most effective beauty-supporting foods are the simplest:
- Oats – A breakfast staple that quietly supports hair health
- Pumpkin seeds – Easy to sprinkle onto meals and packed with zinc
- Red peppers – Surprisingly higher in vitamin C than many citrus fruits
- Tomatoes – Everyday ingredients with powerful skin-supporting nutrients
These aren’t trendy – but they’re consistent performers.
Foods That May Be Working Against Your Skin
It’s not just about what you add in – it’s also about balance.
Certain habits are often linked to poorer skin, hair and nail appearance when overdone:
- High-sugar snacks and drinks
- Ultra-processed foods
- Diets low in protein or healthy fats
- Heavy alcohol consumption
This doesn’t mean cutting everything out, but consistency matters more than quick fixes.
Why “Inside-Out Beauty” Is Taking Over
According to Danielle Louise, beauty expert at Fresha, this shift reflects a more realistic approach to beauty:
“People are starting to realise that what you apply topically is only part of the picture. We’re seeing more clients take a step back and look at their overall routine, including what they’re eating day to day.”
She adds:
“It’s not about quick fixes, but consistently choosing foods rich in nutrients linked to how your skin, hair and nails look over time.”
The Bottom Line
The rise in searches for best foods for skin and beauty shows a clear shift: people want results that last, not just quick topical wins.
While no single food will transform your skin overnight, a diet rich in nutrients can support everything you’re already doing with skincare, treatments and haircare.
Think of it less as a “beauty diet” – and more as a long-term investment in how you look and feel.
