12 Things You Should Be Eating for Great Skin and Hair

November 12, 2018

This post originally appeared on BLDG 25, Free People’s Blog and is being shared as part of  our collaboration series, HonestlyFIT x FP! Equal parts empowerment, spirit and love, we’ve teamed up to highlight some of our favorite stories that unite under our shared philosophy of wellness.

Radiant skin and hair start from within, and are especially important to think about with seasonal changes! Add these 12 delicious foods to your grocery list for a healthy glow despite the dreary skies…


Green leafy vegetables like spinach are loaded with vitamins — A, C, E and K, to name a few — and minerals that are the key to healthy skin. For example, vitamin B helps protect skin from UV rays that can cause sun damage and vitamin C repairs skin cells. Aside from salads, spinach is amazing in smoothies! Here are two of our favorite vegan smoothie recipes to try this week.


Not just good for your eyesight! Carrots are packed with beta-carotene, a vitamin that forms the main active ingredient in retinols. So if you’re looking for anti-aging benefits as well as decreased oil production, make like a rabbit and chow down on these orange beauties.


You know vitamin C is great for immunity, but it also plays a big role in keeping skin hydrated and young-looking. Not into wrinkles or dry skin? Oranges are you friend.


When in doubt, reach for produce that sports a vibrant color, like blueberries. Bright, concentrated hues mean antioxidants, a crucial part of shielding your delicate skin from free radicals.

Olive Oil

Remember those essential fatty acids found in salmon? Good news! They exist in olive oil, too. Since it’s easy to add olive oil to pretty much everything you eat, chances are you’re getting plenty of the good stuff. What’s more, quality olive oil contains antioxidants like polyphenols that fight free radicals.

Green Tea

Finally, your matcha obsession is justified! The vitamin K found in green tea helps brighten dark spots on skin, like undereye circles, so drink up (and not just for the caffeine) if you’re feeling sleepy. Green tea also helps to flush toxins out of the bloodstream — and therefore, skin — as a result of all the polyphenols it contains.


This summer staple is an excellent source of hydration — much of the fruit is actually just water — and hydrated skin means less puffiness and inflammation. It’s also pretty low in sugar compared to other fruits, so you don’t need to worry about your blood sugar spiking and messing with your skin.


Feeling inflamed? Add fatty acids to your plate via salmon. Our skin needs fatty acids to stay healthy but our bodies can’t produce the stuff on their own, so we have to supplement with fatty, oily fish like salmon. It’ll help reinforce your skin’s barrier and keep it moisturized. Need recipe inspo? Check out our Ultimate Superfood Salad!


Surprised to see these briny bivalves on this list? Don’t be! Oysters have sky-high levels of zinc, a mineral that boost immunity and speeds up healing, both skin necessities. Zinc also helps the body create collagen, so oysters lend a hand in keeping your skin tight and plush.


Collagen is a skin buzzword, and for good reason. But you don’t need to drink bone broth to load up; instead, get your broccoli on. Since it’s packed with vitamin C, the vegetable supports natural collagen production.


Not just a Halloween decoration, pumpkins are packed with alpha hydroxy acids (AHAs) and fruit enzymes that act as effective, gentle exfoliation. When skin cells die, they need to be sloughed off to encourage new cell growth. So eat your pumpkin, but consider slathering leftovers on your face as well.


If you’re after omega-3 and omega-6 fatty acids, walnuts are the best bang for your buck; they’re richer in fatty acids than almost all other nuts and can help reduce inflammation and improve collagen production. Omega-3 is also said to reduce stress, so there’s that. Incorporate more walnuts into your life and skip bean bloat by using walnuts as the nut base in this Creamy Vegan Dip!

This information is not intended to treat, diagnose or prevent any disease or issue. 
Please seek your doctor’s advice for any questions regarding a specific condition and before beginning any exercise, diet or health-related regimen.

WOW! This article really useful for me. I confused for choosing the hair foods information what would be the best for everything. But review this article my confusion has cleared. Thanks a lot for sharing such an informative article about 12 Foods for skin and Hair care and I’m sure most people can take notes from this article. One thing most people lack experience while aware of healthy hair. Well, this post will give me much good ideas for healthy hair. Thanks Rose and keep it up…….

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