Healthy skin:
1. Avocado
It is great for maintaining and improving skin health, thanks to all of the essential fatty acids it contains. It is also rich in vitamin E, vitamin C, and antioxidants.
2. Tomatoes
They are rich in antioxidants which protect your skin from sun damage and heals sunburn.
3. Pineapple
It contains Vitamin C, which is a well known skin benefiter. Its rich in enzyme bromelain, which is an effective skin softener. It can synthesize collagen and help tissue and cell repair.
4. Beet
It includes antioxidants, which prevent your face from getting dull and make them look young and glowing.
5. Kiwi
Kiwi contains vitamin C that helps undo sun damage to collagen and elastin, which firm up your skin. So make sure to eat all that kiwi during summer season!
Hair:
1. Oats
Oats have high amount of zinc, biotin and potassium. It prevents brittle hair that is prone to breakage.
2. Almonds
They are loaded with proteins and magnesium that helps maintain healthy hair. It keeps hair shiny and soft. Also, magnesium is anti-stress mineral, and stress is a major factor in hair loss, so the almonds work to reduce that.
3. Pumpkin seeds
Zinc is a mineral that helps prevent scalp dryness. When scalp gets dry, it results into itchy and flaky scalp which can be prevented by regular consumption of pumpkin seeds as it is rich in zinc.
4. Strawberries
Strawberries are loaded with Vitamin C! Vitamin C helps create protein that makes your hair strong and unbreakable.
Nails:
1. Lentils
Lentils are high in folic acid, which is very important in strong nails, and preventing dull and uneven nails.
2. Eggs
Eggs are rich in protein and biotin. Biotin, a B-complex vitamin, may play a role in the development of keratin which makes 90% or nails and hair. People with weak nails often are prescribed with biotin supplements to strengthen the nails.
3. Green peas
Green peas have a high protein content which makes finger nails strong. It speeds up their growth, and they also contain beta-carotene and Vitamin C. Full of Vitamin K and B-complex, peas also contain a surprising amount of Omega-3 fatty acid.
4. Walnuts
Walnuts contain omega-3 essential fats that provide the fatty acids your nails need to stay strong and prevent splitting.
5. Coconut oil
Coconut oil contains vitamins A, D, E, and K, all of which contribute to nail strength.