When it comes to achieving healthy and radiant hair and skin, what you eat matters just as much as the products you use. In fact, incorporating nutrient-packed foods into your diet can improve your skin and hair health from the inside out.

Here are 30 must-have superfoods that can help you achieve glowing skin and shiny hair.

1. Avocado

Avocado is one of the best sources of healthy fats for your skin and hair. It’s loaded with vitamins E, C, and A, as well as biotin and antioxidants that promote healthy hair and skin.

2. Blueberries

Blueberries are rich in vitamins and anthocyanins, which help protect your skin from damage caused by environmental stressors like pollution and UV rays. They are also loaded with antioxidants, which help prevent premature aging.

3. Sweet Potatoes

Sweet potatoes are rich in beta-carotene, which your body converts into vitamin A. Vitamin A is essential for healthy skin, as it helps regulate cell turnover and repair damaged skin cells.

Sweet potatoes also contain vitamin C, which helps prevent damage caused by free radicals and promotes collagen production.

4. Spinach

Spinach is a superfood for your skin and hair, thanks to its high content of iron, vitamin E, vitamin C, and beta-carotene. Spinach also contains omega-3 fatty acids, which promote healthy hair growth and prevent hair loss.

5. Salmon

Salmon is loaded with omega-3 fatty acids, which help promote healthy hair growth and prevent hair loss. The omega-3s found in salmon also help reduce inflammation, which can improve your skin’s appearance and reduce acne.

6. Walnuts

Walnuts are a great source of omega-3 fatty acids, as well as biotin, vitamin E, and copper, all of which promote healthy hair growth and improve skin health.

7. Chia Seeds

Chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants, which help promote healthy skin and hair. They also contain zinc and biotin, which help prevent hair loss and promote hair growth.

8. Greek Yogurt

Greek yogurt is packed with protein, which is essential for healthy hair growth. It also contains vitamin D, which can help stimulate hair follicles and promote healthy hair growth.

9. Tomatoes

Tomatoes are loaded with lycopene, a powerful antioxidant that helps protect your skin from UV damage. They are also rich in vitamin C, which helps prevent wrinkles and fine lines.

10. Almonds

Almonds are a great source of biotin, vitamin E, and magnesium, all of which promote healthy hair growth and improve skin health. They also contain antioxidants that protect your skin from free radical damage.

11. Berries

Berries like strawberries, raspberries, and blackberries are packed with vitamins and antioxidants that help protect your skin from damage caused by environmental stressors.

They are also rich in vitamin C, which promotes collagen production and helps prevent wrinkles.

12. Green Tea

Green tea is loaded with antioxidants that help protect your skin from damage caused by UV rays. It’s also rich in catechins, which help reduce inflammation and promote collagen production.

13. Brazil Nuts

Brazil nuts are packed with selenium, a mineral that helps promote healthy hair growth and prevent hair loss. They also contain vitamin E, which helps improve skin elasticity and prevent wrinkles.

14. Carrots

Carrots are rich in beta-carotene, which your body converts into vitamin A. Vitamin A is essential for healthy skin, as it helps regulate cell turnover and repair damaged skin cells.

15. Kiwi

Kiwi is rich in vitamin C, which helps promote collagen production and improve skin elasticity. It’s also loaded with antioxidants, which help protect your skin from free radicals.

16. Oysters

Oysters are packed with zinc, a mineral that promotes healthy hair growth and prevents hair loss. Zinc also helps regulate sebum production, which can improve your skin’s appearance and reduce acne.

17. Eggs

Eggs are a great source of protein, biotin, and vitamin D, all of which promote healthy hair growth and improve skin health.

18. Oranges

Oranges are a great source of vitamin C, which helps promote collagen production and improve skin elasticity. They are also loaded with antioxidants, which help protect your skin from free radicals.

19. Kale

Kale is a superfood for your skin and hair, thanks to its high content of iron, vitamin E, vitamin C, and beta-carotene. Kale also contains omega-3 fatty acids, which promote healthy hair growth and prevent hair loss.

20. Red Peppers

Red peppers are loaded with vitamin C, which helps promote collagen production and improve skin elasticity. They are also rich in beta-carotene, which can help protect your skin from damage caused by environmental stressors.

21. Pumpkin Seeds

Pumpkin seeds are a great source of zinc, magnesium, and biotin, all of which promote healthy hair growth and improve skin health. They are also loaded with antioxidants that protect your skin from free radical damage.

22. Broccoli

Broccoli is a superfood for your skin, thanks to its high content of vitamin C, vitamin E, and beta-carotene. It also contains sulforaphane, a compound that can help protect your skin from damage caused by UV radiation.

23. Dark Chocolate

Dark chocolate is loaded with antioxidants that help protect your skin from free radical damage. It’s also rich in flavonoids, which can help improve your skin’s texture and reduce inflammation.

24. Cucumbers

Cucumbers are rich in vitamin C, which helps promote collagen production and improve skin elasticity. They are also loaded with antioxidants, which help protect your skin from free radicals.

25. Red Grapes

Red grapes are a great source of resveratrol, a powerful antioxidant that helps protect your skin from damage caused by UV radiation. They are also rich in vitamin C, which promotes collagen production and helps prevent wrinkles.

26.Turmeric

Turmeric is loaded with antioxidants that help protect your skin from free radical damage. It’s also rich in curcumin, a compound that can help reduce inflammation and improve your skin’s appearance.

27. Watermelon

Watermelon is rich in vitamin C, which helps promote collagen production and improve skin elasticity. It’s also loaded with antioxidants, which help protect your skin from free radicals.

28. Lentils

Lentils are a great source of protein, iron, and biotin, all of which promote healthy hair growth and improve skin health. They are also rich in folate, which can help improve your skin’s appearance.

29. Apples

Apples are a great source of vitamin C, which promotes collagen production and helps prevent wrinkles. They are also loaded with antioxidants that protect your skin from free radical damage.

30. Quinoa

Quinoa is a superfood for your hair, thanks to its high content of protein and biotin. It’s also rich in vitamin E, which helps improve skin elasticity and prevent wrinkles.