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Americans spend over $55 billion a year on their appearances, to a 2014 report on the cosmetics industry. People spend plenty of time and money on hair, clothes and even physical enhancements, such as plastic surgery.
But there are many ways achieve aesthetic benefits without a salon or a pill 鈥� naturally, through the food we聽eat. We are constantly bombarded with new and articles telling us that the food we’re eating is But there are some fruits and vegetables that have natural benefits, spanning beyond simply helping shrink your waistline.
identified five vitamins and minerals that support skin and hair health, based on multiple reputable journals and health sites, including the and . The health data site, part of the network, then created a “Healthy Hair and Skin Index” on these micronutrients and found the 30 foods from their with the highest index scores. Data for nutrition information comes from .
After calculating the index, the list was pared to remove obscure foods. Ties go to the food with a higher “nutrient score,” a rating developed by HealthGrove to evaluate the overall nutritional benefit of a food. It’s calculated by dividing the “good” nutrient content of a food (such as vitamins, minerals and fiber) by the “bad” nutritional content (such as fat and sodium). HealthGrove also added a recipe as an example of how to cook each food.
Note: HealthGrove does not calculate the nutrient score of foods that have insufficient values for certain nutrients, reported by the USDA.
#30. Pacific Halibut
Healthy Hair and Skin Index: 81.6
Calories per serving: 94
Serving size: 3.0 ounces (85.05g)
Nutrient score: B+
Good source of: Vitamin D (49.1% DV)
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#29. Zucchini
Healthy Hair and Skin Index: 81.6
Calories per serving: 18
Serving size: 0.5 cup (120g)
Nutrient score: A+
Good source of: Vitamin A (26.8% DV)
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#28. Steamed Clams
Healthy Hair and Skin Index: 81.7
Calories per serving: 126
Serving size: 3.0 ounces (85.05g)
Good source of: Vitamin C (31.3% DV)
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#27. Cranberry Juice
Healthy Hair and Skin Index: 82.1
Calories per serving: 116
Serving size: 1.0 cup (253g)
Nutrient score: B-
Good source of: Vitamin C (39.2% DV)
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#26. Oil-Roasted Almonds
Healthy Hair and Skin Index: 82.1
Calories per serving: 238
Serving size: 0.25 cup (39.25g)
Nutrient score: A-
Good source of: Vitamin E (50.63% DV)
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#25. Green Peas
Healthy Hair and Skin Index: 83.3
Calories per serving: 59
Serving size: 0.5 cup (72.5g)
Nutrient score: A
Good source of: Vitamin C (48.3% DV)
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#24. Sunflower Seeds
Healthy Hair and Skin Index: 84.5
Calories per serving: 204
Serving size: 0.25 cup (35g)
Nutrient score: A
Good source of: Vitamin E (61.14% DV)
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#23. Lemon
Healthy Hair and Skin Index: 84.7
Calories per serving: 24
Serving size: 1.0 lemon (84g)
Nutrient score: A
Good source of: Vitamin C (74.2% DV)
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#22. Pea Pods
Healthy Hair and Skin Index: 85.8
Calories per serving: 34
Serving size: 0.5 cup (80g)
Nutrient score: A+
Good source of: Vitamin C (63.9% DV)
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#21. Red Grapefruit
Healthy Hair and Skin Index: 86.3
Calories per serving: 48
Serving size: 0.5 cup (115g)
Nutrient score: A-
Good source of: Vitamin C (59.8% DV)
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#20. Broccoli
Healthy Hair and Skin Index: 86.3
Calories per serving: 26
Serving size: 0.5 cup (92g)
Nutrient score: A+
Good source of: Vitamin C (61.5% DV)
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#19. Brussels Sprouts
Healthy Hair and Skin Index: 87.2
Calories per serving: 28
Serving size: 0.5 cup (78g)
Nutrient score: A-
Good source of: Vitamin C (80.6% DV)
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#18. Lima Beans
Healthy Hair and Skin Index: 87.4
Calories per serving: 320
Serving size: 1.0 package (311g)
Nutrient score: A-
Good source of: Vitamin C (66.3% DV)
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#17. Strawberries
Healthy Hair and Skin Index: 88
Calories per serving: 45
Serving size: 20.0 berries (140g)
Nutrient score: A-
Good source of: Vitamin C (137.2% DV)
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#16. Carrots
Healthy Hair and Skin Index: 88.2
Calories per serving: 16
Serving size: 1.0 carrot (46g)
Nutrient score: A
Good source of: Vitamin A (156.7% DV)
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#15. Orange
Healthy Hair and Skin Index: 88.6
Calories per serving: 107
Serving size: 1.0 cup (170g)
Good source of: Vitamin C (201.2% DV)
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#14. Sockeye Salmon
Healthy Hair and Skin Index: 88.9
Calories per serving: 161
Serving size: 4.0 ounces (113.4g)
Nutrient score: B+
Good source of: Vitamin D (125% DV)
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#13. Canned Pumpkin
Healthy Hair and Skin Index: 89.2
Calories per serving: 42
Serving size: 0.5 cup (122.5g)
Nutrient score: A
Good source of: Vitamin A (381.3% DV)
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#12. Bitter Melon
Healthy Hair and Skin Index: 89.3
Calories per serving: 21
Serving size: 1.0 melon (124g)
Good source of: Vitamin C (173.6% DV)
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#11. Swordfish
Healthy Hair and Skin Index: 89.4
Calories per serving: 163
Serving size: 4.0 ounces (113.4g)
Nutrient score: B
Good source of: Vitamin D (158.2% DV)
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#10. Pacific Oysters
Healthy Hair and Skin Index: 89.6
Calories per serving: 92
Serving size: 4.0 ounces (113.4g)
Good source of: Zinc (125.6% DV)
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#9. Rainbow Trout
Healthy Hair and Skin Index: 90.2
Calories per serving: 160
Serving size: 4.0 ounces (113.4g)
Nutrient score: B+
Good source of: Vitamin D (180% DV)
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#8. Spinach
Healthy Hair and Skin Index: 90.2
Calories per serving: 21
Serving size: 0.5 cup (90g)
Nutrient score: A+
Good source of: Vitamin A (188.7% DV)
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#7. Butternut Squash
Healthy Hair and Skin Index: 90.6
Calories per serving: 41
Serving size: 0.5 cup (102.5g)
Nutrient score: A+
Good source of: Vitamin A (228.7% DV)
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#6. Beet Greens
Healthy Hair and Skin Index: 91
Calories per serving: 19
Serving size: 0.5 cup (72g)
Nutrient score: A-
Good source of: Vitamin A (110.2% DV)
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#5. Papaya
Healthy Hair and Skin Index: 91.2
Calories per serving: 84
Serving size: 0.25 large (195.25g)
Nutrient score: A-
Good source of: Vitamin C (198.2% DV)
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#4. Collard Greens
Healthy Hair and Skin Index: 91.4
Calories per serving: 31
Serving size: 0.5 cup (85g)
Nutrient score: A+
Good source of: Vitamin A (195.4% DV)
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#3. Kale
Healthy Hair and Skin Index: 91.7
Calories per serving: 18
Serving size: 0.5 cup (65g)
Nutrient score: B+
Good source of: Vitamin A (177.1% DV)
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#2. Red Bell Pepper
Healthy Hair and Skin Index: 92.3
Calories per serving: 25
Serving size: 8.0 slices (80g)
Nutrient score: A
Good source of: Vitamin C (170.3% DV)
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#1. Sweet Potatoes
Healthy Hair and Skin Index: 93
Calories per serving: 162
Serving size: 1.0 large (180g)
Nutrient score: A-
Good source of: Vitamin A (691.8% DV)
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