How to Get Glowing Skin, Hair & Nails

When it comes to achieving radiant skin, lush hair, and strong nails, it’s not just about the latest beauty products and routines. What you eat plays a crucial role in enhancing your natural beauty.

Looking your best is a holistic process that involves taking care of your body from the inside out. Our dietitian duo, Anna and Alex from The Biting Truth, have carefully selected a list of their top 6 foods for unlocking the secret to a glowing complexion


  1. Carrots

Carrots, along with pumpkin and sweet potato, are rich in beta-carotene, a compound that shields your skin from harmful UV rays and combats the appearance of wrinkles and signs of aging. Beta-carotene converts into vitamin A, vital for maintaining smooth, supple skin.

Remember, most nutrients are found just beneath the skin of the carrot, so keep it on for an extra fibre boost. Combat dry, scaly skin by adding some extra orange vegetables into your diet. Check out Top Juice’s Ruby Green which combines the goodness of carrot with ruby grapefruit, celery, beetroot and ginger!

2. Kiwi Fruit

We’ve all heard that oranges are high in vitamin C but did you know kiwi fruits contain even more?! Kiwis are a potent source of vitamin C, which is essential for collagen production. Under the skin, collagen is the tissue that plumps it up giving support and shape. As skin ages it loses collagen.

Exposure to car fumes, cigarette smoke and prolonged sun exposure triggers detrimental oxidation processes within our skin and body. Vitamin C is a potent antioxidant which acts like a mop to clear up the harmful by-products of oxidation and slow down damage to the skin. Large doses of vitamin C acts like a shield, enhancing the skin’s resistance to potential irritants and helping to protect the skin from sunburn.

3. Oily Fish (Salmon, Tuna, Sardines)

Oily fish such as salmon, tuna, sardines, herring are not only delicious but also rich in omega-3 fatty acids, which are crucial for combating dry skin and scalp. They possess anti-inflammatory properties, aiding in preventing breakouts and skin conditions like eczema and psoriasis. Omega-3s also contribute to well-moisturized skin, providing a fresh and hydrated look.

4. Avocado

In case you needed another reason to love avocado, they are packed with nutrients and healthy fats that are beneficial to glowing skin, hair and nails. The healthy fats that make avocados ever so creamy help to keep the skin moisturized and reduce the appearance of aging.

You’ll also get plenty of Vitamin E from avocados which will help to protect your skin from sun damage and can help to repair a damaged scalp. Vitamin B is essential for the growth of hair and Vitamin C will help in the creation of collagen to keep your skin nice and firm.

5. Eggs

Eggs are a superb protein source, vital for maintaining skin integrity, repairing damaged cells, and collagen production. They’re also packed with biotin, which prevents dry skin and supports collagen production, staving off wrinkles and fine lines.

6. Oysters

A natural zinc powerhouse, oysters play a pivotal role in the growth, repair, and functioning of body cells, including those in your skin, nails, and hair. Zinc also regulates sebaceous glands, crucial for managing breakouts and ensuring healthy skin. A deficiency can lead to brittle hair and nails, making zinc an essential addition to your diet.


‘Your path to glowing skin, hair, and nails begins with your diet.’

By incorporating these nutrient-rich foods into your daily meals, you’re nourishing yourself from within and taking the first step towards enhancing your natural beauty.

The Biting Truth are a team of Accredited Practising Dietitians who are passionate about sharing evidence based nutrition. You can find them on Instagram and Facebook.