Best Fats For Glowing Skin and Vibrant Hair

What you eat plays a key role in how you look, and fat is one of the most important building blocks for healthy skin and hair. The best fats are anti-inflammatory fats that are also packed with other vitamins and nutrients, so that you get the most bang for your buck.

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Best fats for glowing skin and vibrant hair:


This includes coconut oil, coconut flakes (unsweetened), coconut butter, and coconut meat. Coconut products are packed with medium chain triglycerides, which is a special type of fat that is processed in the body more quickly to be used for energy rather than to be stashed away in fat stores. Coconut is also a great source of your fat for skin, and coconut oil can also be used as a makeup remover!


Eggs are the ultimate beauty food. They are a good source of fat as well as being packed with protein, vitamins and nutrients for such a small portion. Go for organic and or pastured always when possible. All the fat and nutrients come from the yolk, so don’t skip the yolk or else you will miss out on the best and healthiest part.


Whether you like slices of avocado or making guacamole, nobody can deny the benefits of avocado – plus it tastes great! Avocado is packed with heart healthy monounsaturated fats as well as vitamin E which are great for nourishing the body.

Pump it up:

Spice up your avocado and add sea salt, spicy pepper, and lime to really bring out the flavors.

Grass-fed beef

Grass-fed beef comes from cows that grazed on pasture and received all of their nutrition from grasses and plants. This is in contrast to other types of beef that have been fed processed foods to fatten them up quickly. Grass-feeding vastly increases the quality of the beef, notably its fat quality – it increases omega-3 content and CLA (another very healthy fat). Not only is grass-fed beef better for you, you will also be able to tell the difference in the taste!


Our favorite healthy nuts are almonds, but basically all nuts have health benefits. Nuts are a great source of healthy fats as well as vitamin E which are beneficial for skin and hair. Be sure to consume raw nuts and avoid all processed types including roasted or smoked. We also recommend going for non-salted because the salt can sometimes make you eat way more nuts than you had meant to. A good rule of thumb is to stick to 1/4 a cup of nuts at a time, or about 28 almonds.

Bonus recipe:

Another great way to use nuts is to grind whole nuts into a flour and use for baking or to use a “breading.”

Olive oil

Olive oil is a great source of monounsaturated fat as well as polyphenols, which are a potent type of antioxidant. The highest quality olive oil is extra-virgin. “Virgin” means the oil came from crushing and pressing the olives without any use of chemicals or hot temperatures which can degrade the health benefits of the oil. “Extra” means that the the olives have been treated with even greater care to produce the oil. Extra-virgin olive oil also tastes the best because it hasn’t been chemically altered and retains the most of the olive taste. 

Fatty fish

Most notably salmon, but all types of fatty fish including sardines and mackerel are great sources of healthy fat. Fatty fish are packed with DHA and EPA omega-3 fatty acids, which helps to prevent dryness and are also highly anti-inflammatory – attributes that help give you beautiful hair and skin.

Chicken thigh

If you tend to only go for chicken breast, it’s time to switch it up! Chicken thigh is much higher in fat compared to chicken breast. Always choose organic when possible to get the greatest health benefits and to prevent consuming products that have been treated with antibiotics.

Grass-fed butter or ghee

First of all, grass-fed butter is incredibly different from conventional butter. This is because grass-feeding means the cows are free to roam on pasture and to get all of their nutrition from eating grasses and plants. Cows that are not grass-fed are fed grains and other processed food products to fatten them up quickly.

Grass-fed butter is packed with vitamins and nutrients, including omega-3 fatty acids which are anti-inflammatory. We use grass-fed butter everyday to make Bulletproof coffee (see benefits of this here) and we add it to steamed vegetables. Read more about grass-fed butter here.

Main take aways..

There are many great healthy and tasty fats that you can incorporate into your meals to help you get smooth skin and silky hair.






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About the author: Sarah-Kate is an Ivy League trained Board-Certified Family Nurse Practitioner with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet.

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