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How To Grow Strong Nails, Smooth Hair and Soft Skin in 3 Simple Steps

Admit it to yourself. You care how you look.

A lot of us like to think that caring about our appearance is “shallow,” but we all know deep down that we want to look our best – vibrant, healthy, and attractive.

The bottom line is that the visible parts of your body such as your hair, skin, and nails are not just for show. They have physiological purposes and are reflective of your state of health.

Take your skin, for instance. The skin is the largest organ in your body. That’s right. It’s an organ. It’s not some useless cosmetic piece. The skin performs many functions, like protecting your body from physical injury, pathogens, and water loss. It also regulates temperature and synthesizes a crucial hormone, vitamin D.

In addition to its functions, the appearance of your skin is reflective of the health of your body, the amount of stress and damage your body is undergoing on a continual basis, and even a record of your dietary choices. It’s one of the only organs whose health is on display for the whole world to see.

It’s actually shallow to NOT care about how your skin looks because your beautiful outer layer is connected to the health of the rest of your body. If your skin looks bad, chances are the rest of your body is not in great health.

The Problem: A Dull Appearance

When the health of your skin, hair, and nails is suffering, you’ll notice it in the mirror. You look tired, your hair is brittle and has lost its shine, and your nails chip easily.

Your complexion will have lost its glow, and you’ll notice wrinkles and a loss of volume in your face.

The reason for the degradation of your skin is the breakdown of your skin’s infrastructure. The skin is largely made up of proteins and fats that keep it firm, perky, and full volumed.

When our body is experiencing extreme damage and nutritional deficit, this infrastructure of proteins like collagen, keratin, and elastin breaks down, leaving you with sagging and wrinkled skin.

Fixing a Dull Appearance

If you’re skin, hair, and nails are looking dull, now is the time to reclaim your aesthetic charm. Have fun and get in the mindset to improve your appearance from the ground up, from the inside out.

By fixing your health in a deep way, you’ll look more beautiful and feel better.

Using the right diet, lifestyle, and natural ingredients, you’ll revitalize your skin, hair, and nails and look younger, more alive, and healthier.

Step 1 - Update Your Lifestyle

1. Take sauna baths

Get in the sauna a few times a week for better looking skin. The extreme heat of saunas greatly increases blood flow to your skin, allowing nutrients to be more easily delivered.

Researchers have measured that skin health improves from sauna bathing [1]. Saunas strengthen the outer layer of the skin, the epidermis, and increase hydration in the skin, giving it a fuller, more youthful look [1].

Sauna users swear that their skin looks better after just using a sauna twice a week. The sweating that saunas generate helps clean out pores and remove pollutants that dull your skin.

2. Get your beauty sleep

Researchers have confirmed that lack of sleep increases your skin’s aging [2]. There are a
million reasons why sleep deprivation contributes to the degradation of your skin.

Lack of sleep influences many factors that can damage skin, such as oxidative stress, inflammation, and high blood sugar. When you lose sleep, all of these damaging processes increase in your body, and the structural components of your skin are assaulted.

3. Relax

Make time to chill out. Emotional stress takes a terrible toll on the skin.

Stress is bad for your body in many ways. Your body is deeply connected with your state of mind, and your immune system starts pumping skin-damaging inflammation when you’re stressed out [3].

The oxidative stress that inflammation induces wreaks havoc on your collagen and other skin proteins. And if you’re worrying, stress hormones like cortisol and adrenaline could be raising your blood sugar, which damages your skin proteins through a process called glycation in which sugar destroys proteins [4].

Your skin isn’t the only cosmetic organ that suffers from stress. Hair loss is a well-known side effect of stress. Stress slows down hair growth and can cause the death of hair follicles [6].

4. Be careful of the sun

You already know that sun can damage your skin. But how does it do it? UV rays can damage the DNA of the fibroblasts, the cells that generate the collagen in your skin. The sun also generates oxidative stress and destructive enzymes in your skin that degrade the proteins that keep you looking young.

Diet can play a big role in protecting your skin from sun damage, as you’ll see in the next section.

5. Exercise

Exercise makes your skin younger. Scientists have confirmed it [5]. In humans and in mice, exercise has been shown to “attenuate” (stop) skin aging [5]. One reason is that exercise cuts skin-damaging inflammation [5].

Exercise also can improve the way skin cells function, strengthening their energy power plants, mitochondria, which help to build healthy skin [5].

Keep your exercise moderate and of short duration but high in intensity. There’s no need to run a marathon. Excessive exercise can actually promote inflammation, and your skin doesn’t want that!

Step 2 - Improve Your Diet

1. Eat your fruits and veggies

If you want healthy hair, skin, and nails, make sure you get A LOT of fresh vegetables and fruits.

Fruits and veggies provide hundreds of antioxidants that protect your skin. The beautiful colors in these foods keep your skin safe from free radicals (or oxidative stress). These reactive molecules, produced from exposure to pollution, radiation, or other causes, are generated inside our body.

Our skin needs these antioxidants, and researchers have proven that they help protect our skin from sun damage and also beautify our complexions [7][8]. Carotenoid antioxidants from fruits and veggies actually get stored in our skin and make us look more attractive and healthier [8]! This has been well researched!

Our skin needs these antioxidants, and researchers have proven that they help protect our skin from sun damage and also beautify our complexions [7][8]. Carotenoid antioxidants from fruits and veggies actually get stored in our skin and make us look more attractive and healthier [8]! This has been well researched!

The vitamin C content of fresh fruit is also very important for skin health. Vitamin C is needed to produce collagen, and without it, collagen fades away [9]. So make sure you get plenty of vitamin C.

Fruits and veggies are also the foundation of an anti-inflammatory diet that prevents the body from generating an overload of free radicals.

2. Eat nuts, seeds, and whole grains

Another form of protection for your skin and hair is vitamin E, found in nuts, seeds, and grains.

Most people don’t know that there is not just one type of vitamin E. There are actually eight forms of this antioxidant in nature. That’s why it’s important to get various forms of vitamin E naturally from plant foods. All these forms have complementary effects on your health. That’s better than getting just one form from a supplement.

Vitamin E is a critical antioxidant in your skin. Research has demonstrated vitamin E’s amazingly therapeutic effects on a huge variety of skin disorders (dermatitis, psoriasis, wound healing, cancer prevention, etc.) [10].

No wonder vitamin E is in so many skincare products.

The reason that it’s so therapeutic is largely because of its antioxidant protection of the skin, especially of fats in the skin [10]. Vitamin E also balances the immune system of the skin, so that your body is not attacking its own skin [10].

The reason that it’s so therapeutic is largely because of its antioxidant protection of the skin, especially of fats in the skin [10]. Vitamin E also balances the immune system of the skin, so that your body is not attacking its own skin [10].

Several forms of vitamin E called tocotrienols, found in nuts and whole grains, also protect against hair loss by fighting hair-killing oxidative stress in the scalp [11]. Keep in mind that the scalp is protected after oral ingestion of tocotrienols. (That’s why it’s important to consume vitamin E from our food).

3. Eat less

Overeating is bad news for your skin. It generates all the destructive processes that hurt your looks: inflammation, oxidation, and glycation.

In animal studies, under-eating has been shown to preserve skin from the ravages of aging [12]. Under-eating triggered the creation of new fibroblasts, the cells that generate your skin proteins [12].

You don’t have to starve yourself to keep your skin looking beautiful. Just cut out any unnecessary food and eat only what your body needs.

4. Eat less meat

Cooked meat is very high in advanced glycation end products (AGEs). These toxic compounds are implicated in skin aging. They alter the structure of collagen and elastin, making your skin stiff and inflexible.

The accumulation of AGEs is one of the main causes of wrinkles because the skin sags when collagen and elastin are damaged.

When you eat foods with excessive amounts of AGEs, a portion of these are absorbed by the body and accumulate in the tissues, including your skin [13].

5. Avoid sugary foods like the plague

Another way that your skin accumulates AGEs is from the sugar you eat. Glucose or fructose in your blood can attach to and damage proteins in your body, leading to the formation of AGEs.

So you should know that the higher your blood sugar is, or the more sweet and refined grains you eat, your skin is experiencing greater glycation.

Soft drinks are the worst for your skin because their unnaturally high fructose content creates ten times more AGEs than glucose [14]. So stay away from high fructose corn syrup.

You should also stay away from any foods that spike your blood sugar, such as white bread and other refined grains. And every time you have a dessert, know that your skin will pay for it!

Believe it or not, the sugar you eat can also damage your hair and make it lose its luster. Proteins in your hair like keratin can also become glycated, and the higher your blood sugar levels are, the more damage is done [19].

6.Get your fish fats

We know that the omega 3 fats EPA and DHA in fish are good for the brain, heart, and other parts of the body. You might not know that they’re good for skin as well.

EPA and DHA are important for suppressing inflammation in the skin, reinforcing the skin’s structure, healing wounds, and stopping cancer [15].

Eat some sardines or anchovies to supply your skin with some clean fish fats. These small fish are very low in pollutants, unlike large fish. Poaching your fish or cooking them in a marinade is a great way to avoid generating AGEs when cooking.

7. Fatten up your skin with avocados or olives

These fatty plant foods are loaded with essential fatty acids that can plump up and nourish skin tissue. Olives and avocados are also loaded with antioxidants to protect your skin.

Olive consumption has been correlated with less skin damage and wrinkling [16].

8. Drink green tea between meals

Studies have proven green tea has antioxidant and anti-inflammatory effects on the skin [17]. And this means ingesting green tea, not just rubbing it on your skin [17].

Many topical preparations use green tea because the makers know how effective it is. Green tea protects the skin from UV radiation, has anti-aging effects, and improves skin quality [18].

Step 3 - Take Natural Ingredients for Cosmetic Vibrancy

Now that we’ve laid the foundation for healthy hair, skin, and nails, let’s look at the powerful natural compounds that can revitalize your looks.

1. Hydrolyzed Collagen

One way to have more collagen in your skin is to actually take collagen in supplement form!

With more collagen, your skin will have a firmer and more youthful look. Hydrolyzed collagen can make this happen. It’s usually sourced from bovine cartilage, and “hydrolyzed” refers to the collagen being broken down into its component amino acids that make up the collagen protein.

By ingesting the amino acids that are in collagen, your body produces more of its own collagen. After weeks of using hydrolyzed collagen, skin elasticity and moisture improves [20]. Other studies have demonstrated a reduction in wrinkles [21].

2. Biotin

Also known as vitamin B7, biotin is crucial for the maintenance of healthy hair, nails, and skin because it is involved in generating the proteins in these body parts [22].  

Research has shown that biotin supplementation consistently improves the hair and nail health of people with “brittle nail syndrome or uncombable hair” [23]. Also, deficiency of biotin is known to promote baldness [24].

One supplement that contained biotin, along with other ingredients, increased hair growth in women experiencing hair loss [25].

3. Zinc

Zinc is another nutrient that your hair needs to grow. Zinc is necessary for the functioning of enzymes involved in hair growth, and baldness is often linked to zinc deficiency [26]. In addition, supplementation can improve hair growth in those who are zinc deficient [26].

4. MSM (Methylsulfonylmethane)

Sulfur is one of the most abundant minerals in your body, and MSM is a great way to supply your body with the sulfur it needs. This sulfur-based compound is necessary for the proper production of one of the main proteins of hair, nails, and skin – keratin [27].

Numerous studies have shown improvements in skin quality after MSM usage [28]. Skin’s appearance, elasticity, and wrinkling have all shown improvement in studies using MSM [28].

Numerous studies have shown improvements in skin quality after MSM usage [28]. Skin’s appearance, elasticity, and wrinkling have all shown improvement in studies using MSM [28].

5. Silica

Keep the nutrients your skin, hair, and nails need coming in. Silica is the third most abundant mineral in the human body and is needed for optimal collagen synthesis [29]. Silica also improves the hair’s shine [29].

6. L-Methionine

This is an essential amino acid needed for protein synthesis and antioxidant enzymes that protect skin cells (fibroblasts) [30]. Without antioxidant protection, the cells that produce your skin components won’t survive.

7. Gotu Kola

Herbs are another class of natural medicines that can be great for your skin. Gotu kola is an incredibly therapeutic herb used in ancient Indian medicine (ayurveda).

Gotu kola has an incredible range of effects on the skin, including the promotion of higher collagen levels, more fibroblasts, and reduction of scarring and inflammation [31]. As you know, more fibroblasts mean more strength and volume to your skin.

Gotu Kola also increases the amount of fibronectin in your skin [31]. This is another important structural component of your skin that binds other proteins together.

8. Grape Seed Extract

Grape Seed Extract has been evidenced to dramatically speed up skin repair [32]. Wound healing was found to increase from 14 days (in those not taking grape seed extract) to 8 days (for those who did take it) [32].

Grape Seed Extract also fights oxidative stress in the skin [33].

9. Alpha Lipoic Acid

This powerful antioxidant nourishes numerous antioxidants in your body. It can regenerate vitamins C and E along with other antioxidants in your body, emboldening your skin’s defenses against free radicals [34].

Alpha Lipoic Acid also helps you metabolize sugar better as well as lowering the amount of damage sugar can do to your skin [35].

10. Bioflavonoids

These antioxidants in fruits and plant foods have been shown to hugely benefit skin health. One study found that bioflavonoids improved skin blood flow, and “skin density and skin hydration were also increased while skin roughness and scaling were significantly decreased” [36]. How’s that for impressive?

11. Selenium

Skin and hair won’t look healthy without the mineral selenium. When you’re deficient, baldness and “skin abnormalities” can result [37]. Selenium is necessary for antioxidant protection of the skin as well as the growth of keratinocytes, cells that produce the strengthening keratin protein for the outer layer of the skin [37].

12. Goji Berries

Researchers think that these antioxidant powerhouses “could provide additional photoprotection for susceptible humans” [38]. Goji berries seem to nourish the skin’s defenses so that it is better protected from damage like that of the sun.

13. Hyaluronic Acid

This is a structural component of skin. It moisturizes and gives youthful volume to your appearance. Luckily, you can supplement directly with this compound.

Studies have shown that oral supplementation “significantly diminished wrinkles,” significantly improved “skin luster and suppleness,” and moisturized dry skin [39][40]. Youthful plump skin? Sounds good.


Healthy, attractive skin, hair, and nails are within your reach. Aging skin, for example, can be revitalized. Why not? We have the knowledge of how skin degenerates, and we have many natural tools to repair it.

If you want healthy and attractive skin throughout your life, set the foundation with a healthy lifestyle and diet. Then make use of the many therapeutic natural ingredients at your disposal.

What you eat determines if you will have healthy or unhealthy hair, skin, and nails. It’s been proven over and over again.