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Lentils -

Lentils are rich in biotin, a B vitamin that contributes to skin and hair health as well as supporting eye and brain function. It's often sold as a supplement for brittle nails, but getting your regular biotin intake in food form could be just as effective.

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Mushrooms -

Mushrooms are another excellent source of biotin. What's more, these friendly fungi are packed with vitamin D, which can contribute to strong, healthy hair. Studies suggest the vitamin may even encourage the production of new hair follicles, leading to thicker locks and reduced hair loss.

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Watermelon -

Most people know that drinking plenty of water is vital for hydrated, healthy skin, but it's possible to eat water, too! Juicy watermelons and crisp cucumbers are over 90% water, and will help hydrate nails and cuticles as well as your skin.

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Coconut oil -

Coconut oil is rich in fatty acids and antioxidants that can protect skin and hair. While eating too much could raise cholesterol, the good news is that it can also be used as a topical moisturizer for hair, nails, and cuticles.

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Flaxseed oil -

Flaxseeds are a good way for vegetarians and vegans to get more essential fatty acids into their diet. These healthy fats will moisturize the nail bed, helping to keep brittleness at bay. It's rich in vitamin E, too, which can help stimulate hair growth.

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Strawberries -

Not only do strawberries taste delicious, but they also boast a range of beauty benefits as well. They're a rich source of the superhero vitamin biotin, and are high in vitamin C, which boosts collagen production and helps keep skin and hair healthy.

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Almonds -

Rich in protein, fiber, and healthy fats, almonds are a particularly powerful source of biotin. They also contain vitamin E, which has been shown to contribute to a healthy scalp. Good news for hair growth!

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Eggs -

Heroes in an eggshell! Egg yolks contain biotin, and eggs are a good source of vitamin B12, which nourishes skin, hair, and nails. Most eggs contain omega-3 fatty acids, although levels depend on the hen's own diet.

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Blueberries -

These tasty little powerhouses help combat the oxidative stress linked with hair loss and an unhealthy scalp. Solid sources of vitamin B and antioxidants, blueberries could help you grow strong, glossy locks.

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Black beans -

Black beans are an extremely good source of lysine, an amino acid that appears to help the body absorb iron and zinc. As both these micronutrients are important in maintaining nail and hair health, it's time to add more black beans to the menu!

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Brazil nuts -

Brazil nuts are an excellent source of selenium, a trace element shown to play a key role in the healthy growth of hair and nails. It may even help maintain the elasticity of the skin, keeping it smooth and reducing signs of aging.

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Spinach -

The health benefits of spinach have been touted for decades–just look at Popeye! It can help keep you looking good too, as it's strong on hair-healthy iron and skin-boosting vitamin E.

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Tangerines -

Tasty tangerines are packed with vitamin C, which has an antioxidant effect on skin and hair. The vitamin can also help the body absorb iron from sources such as spinach.

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Wheatgerm oil -

Just one tablespoon of wheatgerm oil can provide over 100% of your recommended daily intake of vitamin E. The vitamin's hair-boosting magic is thought to lie in tocotrienols, antioxidants shown to help prevent hair loss.

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Salmon -

Fatty fish such as salmon bring a wealth of benefits to the table. They contain follicle-stimulating vitamin D, as well as omega-3 fats, which can keep skin supple and moisturized while reducing the harmful impact of UV rays.

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Olive oil -

The beauty benefits of olive oil have been touted since ancient times, and its high levels of antioxidants such as vitamin E can contribute to healthy skin. Some people apply it topically, but ingesting the oil may be the best way to reap the benefits.

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Red grapes -

The much-touted benefits of drinking red wine largely stem from the presence of resveratrol, an antioxidant found in red grapes. It's thought to protect against skin-damaging free radicals, slowing the skin's aging process in the process. 

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Green tea -

Green tea may not be as exciting as red wine, but it's better for your skin. It's packed with antioxidants, as well as a micronutrient called epigallocatechin-3-gallate (EGCG), thought to help repair skin damage.

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Dark chocolate -

Yes, you can justify your chocolate habit! Just make sure it's at least 70% cocoa. High-antioxidant dark chocolate can help protect skin against sun damage, and even reduce the appearance of wrinkles. 

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Soy -

Protein-packed soy beans have a wealth of other benefits, too. The beans are rich in isoflavones, which studies suggest can prevent against hair loss, increase collagen production, prevent skin dryness, reduce wrinkles, and protect the skin from UV damage.

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Yellow and red bell peppers -

Yellow and red bell peppers don't just look pretty. High in wrinkle-reducing vitamin C, they also deliver a hefty dose of collagen-boosting vitamin A, which is essential for healthy hair, nails, and skin.

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Tomatoes -

While some beauty gurus suggest applying tomatoes directly to your face, it probably makes more sense to eat them. The bright red fruits are strong on vitamin C, as well as carotenoids–shown to protect the skin against sun damage and wrinkling.

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Sunflower seeds -

Don't overlook these little guys. Sunflower seeds are a source of biotin that play a key role in hair and nail health, and their healthy fats can help keep skin supple and hydrated.

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Broccoli -

Eating your greens is essential to overall health, and that extends to the health of our hair, skin, and nails. Broccoli, in particular, is full of key vitamins and minerals including zinc, vitamin C, and vitamin A. It also contains vitamin B, for healthy hair, and lutein, which protects the skin from oxidative damage.

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Herring -

Often overlooked in favor of salmon, the humble herring packs in omega-3 fatty acids, vitamin D, and selenium.

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Kale -

Loved and loathed in equal measure, kale is one of the most nutrient-dense foods you'll find. The high levels of B vitamins, iron, vitamin C, and vitamin A all create a solid package that your skin, hair, and nails will thank you for.

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Oysters -

The aphrodisiac properties of oysters are widely referred to, but these shellfish also show a lot of love to your hair, skin, and nails. That's because they are absolutely packed with zinc, which plays a key role in the health of all three.

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Walnuts -

A true superfood, walnuts pack a lot of benefits into a small package. They have higher levels on antioxidants than most other nuts, and are also rich in essential fatty acids, zinc, vitamin E, and selenium.

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Avocado -

If avocado seems to have been having 'a moment' for a long time, that's probably because it really does have a lot going for it. As well as tasting darned good, it's full of skin-boosting healthy fats, as well as biotin and skin-protecting lutein.

Sources: (Healthline) (Eat This, Not That!) 

See also: How to whiten your teeth naturally from home

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