Spring break is rapidly approaching and it’s time to start preparing, whether that be through clothes, hair, nails, or other types of maintenance. The gym is normally packed around this time of year, but the work also begins in the kitchen. These healthy ingredients will replenish your body inside and out, whether that be for personal growth or to find that beach bae.

Food for healthy skin


This juicy fruit is full of phytoestrogens and resveratrol, helping in dark spot prevention, UV protection and anti-aging. Grapes aren’t really an ingredient, so I’m not gonna link a recipe. Treat your tastebuds and your skin cells by popping a few grapes.


Edamame slows wrinkle development due to its level of isoflavones, an estrogen mimic. I normally eat edamame by itself or with ranch, but there are tons of edamame snacks at stores like Target or Sprouts.


Carrots are not only known for reducing that optometrist bill. Their beta-carotene level gives the skin a healthy glow and can prevent acne breakouts. These are the perfect pre-spring break vegetables because carrots are also known to prevent sunburns.

Like most of the food in this section, I eat carrots raw with ranch or hummus as a dip. If you just hate the taste of carrots, I would go for a carrot cake or a carrot gnocchi.


Blackberries contain tons of helpful vitamins for the skin. They are a high source of vitamin c and vitamin k, which prevent wrinkles and scars. Blackberries are also rich in polyphenols. Polyphenols are antioxidants that maintain skin integrity and structure. They also play a role in the prevention of skin cancer so you can be a little less worried while skin bathing. I would still bring your sunscreen though.

Like grapes, I normally eat these raw, but I’m sure you can bake these into a pie or make them into a jam if you’re looking for more sweetness.

Red Bell Peppers

I am not the biggest fan of bell peppers, but they are a great source of vitamin c, a collagen stimulating antioxidant. Collagen aids in skin moisture and elasticity. In addition to vitamin c, red bell peppers contain capsanthin, a protector against sun damage.

One popular way to include bell pepper in your diet is through omelettes. I also found this recipe for a sauce that can be used on pasta, as a dip, or however you please.

Food for healthy nails


The micronutrients in salmon maintain cell growth and prevent nail discoloration.

I’m allergic to salmon so I have no notes on the best ways to eat it.


The magnesium level in flaxseeds is essential for maintaining nail bed health and preventing ridge formation. The thiamine and fatty acid level also helps with this.

I tried some flaxseed milk as a dairy alternative and it tasted like gas pills. However, I know that flaxseeds are a popular ingredient in smoothies. I have never tried it.


Grapefruit is high in a number of antioxidants- vitamin A, vitamin C, beta carotene, lycopene. These antioxidants paired with the water content aid in nail hydration, nail repair, and have antifungal properties.

Grapefruit juice is one of my favorite juices, but for those who prefer things less sour, grapefruit with sugar always hits the spot.


Remember, anything in excess isn’t ideal. So please don’t rush to the nearest package store. Silicon is known for strengthening bones and silicon levels are high in beer. A night out can be a form of self care in more ways than one.

I hate the taste of beer, but I have been meaning to try beer-battered chicken


The biotin in beans creates a longer, thicker manicure. The protein also helps with keratin formation.

I mainly eat beans in burritos and in burrito bowls. I also eat bean salads and I’ve been meaning to try beans in the air fryer.

Food for healthy hair

Greek yogurt

Greek yogurt is packed with B5, which protects against hair thinning and increases blood flow to the scalp for hair growth

Greek yogurt is also a great source of protein. I normally eat this with protein granola for the added gains.


All of the nutrients in spinach work together to keep hair moisturized and prevent breakage.

I usually get spinach through spinach artichoke dip or on my pizza. Here’s a good recipe for creamy spinach chicken.

Lean poultry

I guess the trend is that protein and hair health go together. When protein intake stops, so does hair growth. Lean poultry will help get that protein intake up, while decreasing the amount of saturated fat.

There are so many ways to eat chicken. I don’t think we’ll ever run out of ways to season chicken and things to pair it with. Chicken Katsu is one of my favorite styles of chicken.


Eggs are rich in biotin, one of the most popular nutrients when it comes to hair growth. Stop spending a bag on sugar bear gummies and eat more eggs.

I’m not the biggest egg fan, but there are so many ways to eat eggs. The only way I eat eggs is scrambled with cheese and bacon. But you can make omelets, quiches, frittatas, etc.


Cinnamon is great for circulation which is what brings oxygen and nutrients

Unless you’re trying to bring back the cinnamon challenge, cinnamon is normally used as a topping or ingredient. One of my favorite ways to eat cinnamon is in cinnamon sugar toast, but I also love cinnamon apple oatmeal and glazed apples with cinnamon.

There is one more ingredient that is a holy grail for each one of these categories--Water. Drink your water and I guarantee you'll feel better from the inside out.