Supercharged superfoods for skin and hair

Move over, collagen supplements! Exploring adaptogens, fermented foods, and next-gen nutrients for a lasting glow. As a dermatologist who has worked with thousands of women across ages and skin types, I often get asked, “Is there a magic pill for glowing skin and healthy hair?” My answer usually begins in the kitchen, not the clinic.We’ve heard the buzz around collagen supplements, biotin gummies, and fancy ampoules. But today, let’s zoom out a little and look at what truly nourishes us from the inside out. Beyond just supplements, it’s time we bring attention to a new generation of superfoods that are nutrient-rich, deeply functional, and rooted in both ancient wisdom and modern science.Adaptogens: The Inner BalancersAshwagandha, tulsi, and ginseng are not just herbal buzzwords.

These adaptogens help your body handle stress more efficiently and that matters because chronic stress is one of the most underrated causes of hair fall, skin dullness, and premature ageing. By calming cortisol spikes, adaptogens help rebalance hormones, reduce inflammation, and indirectly support skin clarity and hair growth.

I often recommend a warm cup of tulsi tea in the evening or ashwagandha-infused nut milk at night for clients who feel “wired but tired”—it’s a small ritual with a big impact.

Fermented Foods: Gut-Skin GlowYou’ve probably heard of the gut-skin connection. A healthy microbiome can mean clearer skin, fewer breakouts, and a stronger barrier function. Fermented foods like kimchi, sauerkraut, kefir, and our very own homemade curd or kanji feed your good bacteria. These, in turn, reduce inflammation and help in nutrient absorption.For clients struggling with adult acne, eczema, or scalp sensitivity, I almost always explore their gut health first.

Adding a spoonful of fermented food daily can be a simple yet powerful intervention.Polyphenols & Phytoceramides: Your Cellular ShieldThink of polyphenols as the skin’s personal bodyguards. Found in brightly coloured fruits, green tea, berries, and dark chocolate, they fight oxidative stress, delay skin ageing, and support collagen integrity from within.Phytoceramides—plant-based versions of the ceramides naturally present in our skin—help lock in moisture and repair the skin barrier.

You’ll find them in sweet potatoes, wheat germ oil, and brown rice. They’re especially useful if you’re noticing dryness, flakiness, or that feeling of ‘tight skin’ despite using moisturisers.Seaweed, Seeds, and Smart FatsOmega-3s are well known for their role in reducing inflammation, but did you know that seaweed, chia seeds, and hemp hearts are plant-based sources of these healthy fats? They support the scalp’s oil balance and enhance skin’s elasticity.

Zinc and selenium, crucial for hair strength and preventing greying, are abundant in pumpkin seeds, sunflower seeds, and Brazil nuts. A small handful daily can make a visible difference over time.Beauty Rituals Meet Food RitualsSkincare is not just what we apply—it’s also how we eat, what we absorb, and how we live. For glowing skin and strong hair, consistency matters more than perfection. A few spoonfuls of fermented rice kanji, a sprinkle of flaxseed on your morning bowl, or a mindful moment with adaptogenic tea can go a long way.True beauty, after all, is not about quick fixes. It’s about nourishing your skin and hair from the roots up , so with love, balance, and a spoonful of superfoods.Dr. Aparna Santhanam, Dermatologist & Holistic Wellness Coach