My Shopping List for Healthy Skin, Hair & Nails

By Dr. Sheel Desai Solomon, MD, FAAD Patients know me know I believe in the power of nutrition in skin health. They often ask me what I recommend for healthy skin, stronger hair, and better nails.

I have listed some of my weekly shopping items here:

They are simple, readily available and can be served or cooked without fuss (because fuss is the death knell for sustainability)

Kale

What you get: Vitamin A, vitamin C, antioxidants

Why it helps:Kale supports the steady renewal of the skin, helping it look fresh and clear rather than tired. It also contributes to collagen support and overall resilience.

I like it quickly wilted in olive oil with a pinch of salt and lemon and a faint sprinkle of parmasan, nothing elaborate, just enough to make it feel comforting while still feeling rather virtuous.

Blueberries

What you get: Antioxidants

Why it helps:These help protect collagen from daily wear and tear and support circulation, which gives the skin its natural luminosity.

Pack these in little ziplock bags for the family. Eaten by the handful, they feel like a small indulgence that happens to be rather good for you.

Oranges

What you get: Vitamin C

Why it helps:Vitamin C is essential for collagen production, helping the skin retain its firmness and structure over time.

As a schoolchild in England we used to get a slice of orange after PE lessons. I suspect this juicy pacifier was strategic so we were unable to complain about the drizzle or perhaps or 15 laps around the school grounds we had just done! Regardless of it worked a treat. There is still something quite fun and restorative about the zesty aroma that enlivens the senses and makes it feel like a reward.

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Kiwi

What you get: Very high vitamin C, vitamin E

Why it helps:Supports collagen and skin repair, while also helping maintain a healthy skin barrier.

This is a superstar fruit and undeniably pretty which makes it easy to lure unsuspecting children with.

Strawberries

What you get: Vitamin C and antioxidants

Why it helps:Help protect the skin from environmental stress and the cumulative effects of sun exposure.

I have never met a strawberry I didn’t get along famously with. Imagine yourself at Wimbledon or Henley and treat yourself to bowl…delicious.

Red bell peppers

What you get: Very high vitamin C

Why it helps:Support collagen and contribute to a clearer, more even complexion.

They add colour and freshness to almost anything, which makes them wonderfully easy to include in mealtimes.

Tomato paste

What you get: Concentrated lycopene

Why it helps:Lycopene supports protection against long-term sun-related damage, and the concentrated nature of tomato paste makes it particularly effective.

It slips so easily into sauces, doing far more than one might expect. However eating directly by the teaspoon is also satisfying when consider all of its skin boosting goodness.

Salmon

What you get: Omega 3 fatty acids and protein

Why it helps:Supports the skin barrier, calms inflammation, and helps maintain hydration.

I encourage you to try to eat it simply as possible, with lemon, a tiny amount of butter and some parsley.

Sardines, anchovies et al

What you get: Zinc, Omega 3 fatty acids, vitamin D, calcium

Why it helps:Support the skin barrier, reduce inflammation, and contribute to healthier hair over time.

They are, admittedly, an acquired taste (one my children have yet to acquire) but I am very fond of a cheeky few on pizza or tucked into a salad.

Eggs

What you get: Protein and biotin

Why it helps:Hair and nails depend on protein, and eggs are one of the most reliable ways to provide it.

Encourage children with whole grain bread soldiers, or simply hard boil them and gobble on the run.

Greek yogurt

What you get: Protein and probiotics

Why it helps:Supports hair and nail strength and contributes to a balanced gut, which in turn influences inflammation in the skin.

Paired with berries or nuts, it makes for a filling and effortless breakfast.

Lentils (brown lentils or red lentils)

What you get: Iron, zinc, plant protein

Why it helps:Iron supports healthy hair growth, and zinc contributes to healing and skin clarity.

Brown lentils hold their shape beautifully in salads, while red lentils soften into soups and dals with very little effort.

I almost always have red lentils in the pantry. They are quick, forgiving, and actually get used—which, as we all know, is half the battle.

Pumpkin seeds

What you get: Zinc

Why it helps:Support acne control, healing, and hair growth.

They are wonderfully easy to scatter over yogurt or salads—no ceremony required.

Almonds

What you get: Vitamin E

Why it helps:Help protect the skin from environmental damage and support hydration.

A small handful each day is a habit that feels both indulgent and sensible.

Sunflower seeds

What you get: Vitamin E and selenium

Why it helps:Support skin repair and help the skin manage everyday stressors.

Another quiet addition that requires very little effort.

Shrimp

What you get: Zinc

Why it helps:Zinc plays an important role in skin clarity, hair growth, and nail strength.

Avocado

What you get: Healthy fats and vitamin E

Why it helps:Supports hydration and gives the skin a softer, more supple quality.

Ah the avocado is always feels like a bit of a treat, even when used simply on toast, but homemade guacamole is great.

Collagen powder

What you get: Collagen peptides

Why it helps:Can support collagen production when paired with adequate vitamin C.

Like other supplements this is a useful addition but never a substitute for a good and balanced diet.

Water

What you get: Hydration

Why it helps:Skin simply does not function well when the body is dehydrated.

It is the most basic habit, and perhaps the most vital

What I tend to limit

I find it just as important to be mindful of what I do not rely on:

• Dairy, in some patients, as it can exacerbate to acne

• Sugary sodas, which accelerate collagen breakdown over time

• Processed foods and excess sugar, which drive inflammation

• Alcohol, which dehydrates and affects skin tone

• Artificial sweeteners, particularly aspartame, which I prefer to keep to a minimum

Final thought

At the risk of letting my halo slip, I will admit I love chocolate (but try to opt for dark chocolate which is surprisingly good for your skin) and herein lies the main advice about moderation:

Moderation is key but educating yourself about food (and the science of food) and then ensuring most intake is clean and intentional will pay dividends on your skin and hair health.