Beauty Foods & Recipes: What to Eat for Better Hair, Skin & Nails

Mar 10 2017
Before you drop a bunch of cash on fancy beauty products, check out these edible beauty treatments! Eating these foods can seriously improve the look of your hair, skin, and nails... so much so that we've nicknamed today's email "Beauty and the Feast!"

Avocado

1 oz. (about 2 tbsp. or 1/8th of an avocado): 45 calories, 4g total fat (0.5g sat fat), 2mg sodium, 2.5g carbs, 2g fiber, <0.5g sugars, 0.5g protein -- SmartPoints® value 1*

You've probably heard that healthy fats -- like the kind in avocado -- are good for your health. But did you know that consuming them can make your skin look better too? It's true! The monounsaturated fats keep the top layer of your skin hydrated, so it appears soft and vibrant. A little goes a long way, so no need to overdo it. Bonus: You can also apply avocado directly to your skin as a face mask!

Berries

1/2 cup blueberries, raspberries, or strawberries, average: 33 calories, <0.5g total fat (0g sat fat), 1mg sodium, 8g carbs, 2.5g fiber, 4.5g sugars, 0.5g protein -- SmartPoints® value 0*

When it comes to produce, a vibrant hue is generally a great indicator of antioxidant power. Berries like blueberries, raspberries, and strawberries are full of antioxidants: anthocyanin, ellagic acid, vitamin C, and more. These can help to protect the skin against signs of aging as well as acne. Beauty bonus: You can use berry juice as a lip stain! Just bite into a berry, and rub the juice into your lips...

Eggs

1 large egg: 72 calories, 4.5g total fat (1.5g sat fat), 71mg sodium, 0.5g carbs, 0g fiber, <0.5g sugars, 6g protein -- SmartPoints® value 2*

One of the most important building blocks for strong hair, nails, and skin is protein. We already love protein because it gives us energy and helps us feel full, but knowing that our hair, nails, and skin crave it is just another reason to eat up! Eggs are also full of the nutrient biotin, which is good for hair and nail growth. Double score!

Salmon

4 oz., raw, average: 182 calories, 9g total fat (2.5g sat fat), 78mg sodium, 0g carbs, 0g fiber, 0g sugars, 23.5g protein -- SmartPoints® value 4*

You already know that healthy fats and protein are excellent for your skin. Well, salmon is loaded with both nutrients, plus that hair and nail growth superstar biotin. You get it all in the form of one of our favorite fishes! Salmon is a bit calorie dense, though, so just keep an eye on your portions...

Dark Chocolate

1 oz., average: 156 calories, 9g total fat (5.5g sat fat), 7mg sodium, 17g carbs, 2g fiber, 13g sugars, 1.5g protein -- SmartPoints® value 8*

When it comes to chocolate and its potential health benefits, the darker the better. The flavonols and antioxidants are good for your skin, and chocolate offers an unexpected perk: compounds that reduce stress hormones. Those stress hormones can cause collagen breakdown in the skin, something we definitely don't want. Bring on the chocolate! P.S. One easy-to-find kind of dark chocolate? Semi-sweet chocolate, a.k.a. the kind of chips we call for in countless recipes!

Almonds

1 oz. (about 23 nuts): 164 calories, 14g total fat (1g sat fat), 0mg sodium, 6g carbs, 3.5g fiber, 1g sugars, 6g protein -- SmartPoints® value 5*

Have you ever noticed that when you're stressed, your hair seems to shed more than usual? It's not your imagination. And one thing you can do to help your body manage that stress is to get enough magnesium in your diet. One of our favorite sources? Almonds (obviously). Nourish that mane!

Chew on this:

March 10th (today) is National Blueberry Popover Day. Why pop when you can flip? Make a stack of these berry-loaded flapjacks STAT!

Click "Send to a Friend" or hit forward now, so your pals can get their beauty on!

Social

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.

*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.