Obtaining healthy skin and nails does not have to be as complicated or expensive as some may think. In fact, you can achieve beautiful skin and nails without spending money on any supplements or beauty products. According to the Mayo Clinic, maintaining a diet rich in fruits, vegetables, and other antioxidant-rich foods to provide a natural source of vitamins and minerals is all that’s needed for stunning skin and nails.
Beautiful skin and nails can be achieved through the natural vitamins and minerals
provided from a healthy diet as well as the following antioxidant rich foods: carrots, spinach, tomatoes, berries, nuts, beans, peas, lentils, and apricots (Gibson, 2019). Your daily caloric intake should be composed of 30% healthy fats, 20% protein, and 50% carbohydrates (Mayo Clinic, 2015). Healthy fats, such as avocados, olive oil, and nuts, aid in skin hydration. Good examples of proteins to incorporate in your diet include chicken, turkey, shrimp, fish, and lean red meat (Mayo Clinic, 2015).
Regular calcium intake, through foods such as greek yogurt, milk, and cottage cheese, is also recommended for strong nails by the Mayo Clinic. While it is most important to concentrate on a balanced diet, Dr. Lawrence Gibson also recommends staying away from foods high in processed sugars/carbohydrates as well as unhealthy fats as they can lead to skin aging. So before you go out and buy an array of different multivitamins to try and achieve beautiful skin and nails, remember to first focus on a balanced diet.
If you do not achieve healthy skin and nails through proper nutrition, talk to your doctor to decide if extra supplements are right for you.
- Lawrence E. Gibson, M. D. (2019, December 17). The best foods for healthy skin. Mayo Clinic. Retrieved
January 20, 2022, from
- Get radiant hair, skin and nails. Mayo Clinic Health System. (2015, February 20). Retrieved January 20,
This article reviewed by Dr. Jim Liu, MD and Ms. Deb Dooley, APRN.
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April 5, 2022
April 5, 2022