Your Hair, Skin, and Nails Deserve Better Than Biotin Gummies

The older we get, the more we love a solid skincare routine. Serums, masks, facials—we’re all for it. Especially in the middle of summer. But here’s the thing: no product can outshine what’s going on inside. Your glow starts with what you eat, absorb, and metabolize.

Truthfully, we still fall victim: tempted by skincare that promises to fix everything (while totally overlooking what really matters). Because when your hormones are off, your gut’s inflamed, or your minerals are depleted, your body lets you know. Dull skin, breakouts, hair shedding, brittle nails…they’re all signals that something deeper needs support.

All the research we’ve done points to the same truth: glowing skin, strong nails, and healthy hair start with internal nourishment—not just what you put on top. No serum can fix what your body’s missing on the inside. So what can support clear skin, strong nails, and healthy hair? Let’s start with your plate. 

The Power of Protein, Healthy Fats, and Antioxidants

Think of your diet as daily self-care that goes far beyond aesthetics. Protein helps build the structure of hair and nails. Healthy fats lock in moisture and strengthen the skin barrier. Antioxidants protect against premature aging. Minerals like zinc, selenium, and iron are the unsung heroes of cellular renewal.

5 Foods That Fuel Beauty From Within

In other words, beauty foods aren’t just hype. They’re science-backed, deeply nourishing, and delicious to eat. And while (strategic) supplements help fill in gaps, the foundation should always be whole foods. If you’ve been dealing with brittle nails, thinning hair, or dry, lackluster skin, your body may be asking for better nourishment. Let's break down five whole foods that fuel beauty from within—plus the science behind them.

1. Pumpkin Seeds: The Unsung Zinc Hero

Zinc is a powerhouse mineral for hair growth, skin repair, and healthy nail beds—and most women aren’t getting enough. A deficiency can show up as hair loss, acne, and white spots on nails.

Why pumpkin seeds? Just a small handful (or a tablespoon!) delivers nearly 20% of your daily zinc needs, along with plant-based iron, protein, and magnesium (hello, stress support).

Pro tip: Sprinkle beeya seed cycling blends on yogurt, blend into smoothies, or toss into salads for an easy zinc boost.

2. Salmon: Omega-3s for Supple Skin and Shiny Hair

Your skin’s glow and your hair’s shine? Largely fueled by fat. Specifically, omega-3 fatty acids—found abundantly in wild-caught salmon. These healthy fats reduce inflammation, strengthen the skin barrier, and promote scalp circulation (key for hair growth).

Bonus: Omega-3s may also help balance hormones and reduce breakouts tied to your cycle.

No salmon? Sardines, mackerel, or algae-based supplements are great alternatives.

3. Sweet Potatoes: Beta-Carotene for Skin Glow

Beta-carotene is a powerful antioxidant that your body converts into vitamin A—critical for skin cell turnover, collagen production, and healthy scalp function.

Sweet potatoes are one of the richest sources, and they come with bonus fiber to support gut health (which plays a huge role in how your skin behaves).

Other options: Carrots, winter squash, and leafy greens like kale and spinach.

4. Eggs: The Complete Protein with Biotin Built In

Yes, biotin matters—but it works best in the context of a nutrient-dense diet. Eggs offer biotin, protein, and sulfur, all of which are essential for building keratin (the protein that makes up your hair, skin, and nails).

Pasture-raised eggs also contain choline and healthy fats that support hormone production—crucial for hair health, especially postpartum or during perimenopause.

Pro tip: Don’t skip the yolk! That’s where most of the skin-loving nutrients live.

5. Brazil Nuts: Your Secret Weapon for Selenium

Just 1-2 Brazil nuts a day can meet your daily selenium needs. This trace mineral plays a major role in antioxidant defense and thyroid health—both of which affect hair growth, skin clarity, and nail strength.

Why it matters: Selenium supports glutathione production (your master antioxidant), which helps your body fight oxidative stress and premature aging.

Pro tip: Store them in the fridge or freezer to keep their oils fresh.

The Takeaway: Beauty Starts in the Kitchen

Rather than chasing trendy beauty products, nourish your body with what it truly needs—minerals, protein, healthy fats, and antioxidants. It doesn’t have to be complicated. With a few intentional food choices, you can support glowing skin, stronger nails, and fuller hair from the inside out.

And if you’re seed cycling with us? You’re already giving your body a hormonal advantage. That internal balance is the real foundation for beauty.