How many times have you heard the phrase “you are what you eat?” Though it may sound like stale advice these days, the truth of the matter is that some of our oldest rules about foods still apply when it comes to how they affect your skin, hair, and nails. Generally speaking, experts agree that a diet rich in natural foods, and especially plant-based foods, is key to achieving a healthy glow, strong strands, and nails that can resist splits and brittleness. But, considering how busy we all are and the price of fresh produce these days, where does that leave boxed and canned foods — and which are the ones you should avoid most? Here, a doctor tells us which processed foods are terrible for your hair, skin, and nails — and exactly why that is.
Why Should You Avoid Processed Foods
Having processed foods now and then isn’t going to shake up your universe or cause your hair to automatically lose its shine. But making sure these foods are eaten in moderation is still key.
“Processed foods are generally high in unhealthy fats, sugar, and salt, all of which can contribute to weaker hair, nails, and skin,” says Dr. Alice Williams, physician and owner of dralicewilliams.com. “For example, excessive sugar intake can cause collagen breakdown, leading to dry skin and wrinkles. Unhealthy fats can clog pores and lead to acne breakouts, while salt can dehydrate the skin and make it appear dull and lifeless.”
In addition, processed foods are often lacking in essential nutrients like vitamins and minerals, which are necessary for supporting healthy hair, skin, and nails, Dr. Williams adds. “For instance, vitamin C is important for collagen production, while biotin aids in cell growth and helps to keep hair and nails strong,” Dr. Williams says. “By not getting enough of these vital nutrients, you may notice that your hair becomes brittle and breaks easily, your skin becomes dry and flaky, and your nails become weak and thin.”
Focusing instead on eating plenty of fresh fruits and vegetables, lean protein, whole grains, and other healthy foods that will help support your hair, skin, and nails is a better route than always choosing fast, easy processed foods that are lacking in vital nutrition.
What Are Some Of The Worst Processed Foods?
If you’re in the grocery store aisle and trying to avoid some of the worst processed food offenders, Krutika Nanavati, a nutrition specialist practicing in New Zealand and a research assistant at Massey University, says these four make the top of the list:
1. greasy fast food burgers and fries
2. sugary breakfast cereals
3. processed cheese
4. hot dogs and other processed meats
Nanavati breaks things down further by taking the various components found in processed foods and explaining why each isn’t doing your hair, skin, or nails (or health) any favors.
Refined carbs:
“Foods like white bread, pasta, and rice are high on the glycemic index, which can cause inflammation and lead to dryness and breakage,” Nanavati says.
Saturated fats:
These are found in abundance in processed meats, cheese, and junk food, according to Nanavati. “They can clog pores and lead to breakouts, as well as dry out your skin and nails,” Nanavati says.
Sugar:
“Too much sugar can cause glycation, a process that damages collagen and elastin, leading to premature aging,” Nanavati says. “It can also lead to insulin resistance, which can cause inflammation and breakouts.”
Trans fats:
“These are found in many processed foods, including margarine, shortening, and fried foods,” Nanavati says. “They can raise your LDL (bad) cholesterol levels and promote inflammation, both of which can damage your skin and nails.”
Artificial additives:
“Many processed foods contain artificial additives, including coloring, flavoring, and preservatives,” Nanavati says. “These can cause skin irritation and allergic reactions, as well as damage your nails.”
For better beauty outcomes, avoid processed foods and stick with a diet rich in fresh veggies, fruits, and other foods found in nature.
