The Top 10 Superfoods for Gorgeous Hair and Skin.

Superfoods for hairA well-balanced diet with plenty of protein, vitamin B, iron, and omega-3s helps your hair stay as thick and healthy as possible.

1. Blueberries
The antioxidants in blueberries protect you from premature aging, so add half a cup to your yogurt or cereal every day.

2. Wild Salmon
Wild salmon — not farm-raised — is one of the best food sources for omega-3 fatty acids, which helps keep your skin supple and moisturized. Salmon also has selenium, a mineral that protects the skin from sun exposure. The vitamin D in salmon keeps your bones and teeth strong and healthy, too.

3. Oysters
The jury’s still out on whether oysters are really aphrodisiacs, but they are a good source of zinc, which aids in skin cell renewal and repair. Zinc also keeps your nails, hair, and eyes healthy.

4. Tomatoes
Tomatoes are the best source of the anti-aging antioxidant lycopene. Surprisingly, lycopene in tomatoes is more easily absorbed by your body when it is cooked or processed.

5. Walnuts
Enjoy their many benefits: smoother skin, healthy hair, brighter eyes, and strong bones. Add toasted walnuts to your salad for nutritious lunch.

6. Kiwis
This fruit is loaded with vitamin C and antioxidants, which keep skin firm, help prevent wrinkles, and are great for healthy bones and teeth. The antioxidants in kiwis also protect you from cancer and heart disease.

Superfoods for hair7. Dark Chocolate
Dark chocolate helps skin stay hydrated and protects skin from sun damage, and contrary to popular belief, chocolate does not cause acne. Before you make a mad dash to Godiva or Ghirardelli, however, keep in mind that the best kind of chocolate should be at least 60 percent cacao.

8. Yogurt
One cup of low-fat yogurt has more calcium than a cup of fat-free milk, which is great for your posture, nails, and teeth.

9. Spinach
This leafy green vegetable is rich in nutrients and antioxidants. Spinach is loaded with lutein, which keeps your eyes healthy and sparkling. Spinach is also a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids.

10. Sweet Potatoes
You should be eating this superfood more often than just at Thanksgiving. Sweet potatoes are packed with beta-carotene, an antioxidant that fights aging.

Originally published on FitnessMagazine.com, September 2008.