Foods, fermented foods, teas, herbs and functional mushrooms — the ones people reach for when they're thinking about their skin, hair, body, sleep or energy. Every entry says what it supplies, how people actually use it, and how settled the research is: well-supported, mixed, or marketed a long way ahead of the evidence.
Food
Beans, lentils & chickpeas
established
Plant protein and the single best fibre upgrade available in a tin.
Fibre intake is where most UK and US diets fall shortest, and pulses fix it cheaply while adding protein, iron and folate.
Supplies
Fibre · Plant protein · Non-haem iron · Folate · Potassium
How people use it
Half a tin added to soups, salads, curries or pasta sauces, most days.
Evidence
Well-supported — consistent human research or basic nutrition
Increase gradually — a sudden jump in fibre causes bloating.
Rinse tinned pulses to cut the salt.
Food
Brazil nuts
established
The densest food source of selenium — one or two nuts covers a day's requirement.
Selenium contributes to normal hair, nail and thyroid function. Notable here mostly because it is the rare case where food is so concentrated that supplements are unnecessary and risky.
Supplies
Selenium · Healthy fats · Magnesium
How people use it
One or two nuts a day. Genuinely no more — selenium has a narrow safe range.
Evidence
Well-supported — consistent human research or basic nutrition
Too much selenium causes hair loss and nail changes — the opposite of the reason people eat them.
Tree-nut allergen.
Food
Dark leafy greens
established
Spinach, kale, cavolo nero, rocket and watercress — folate, vitamin K, nitrates and non-haem iron.
The most reliably useful thing to add to a plate. Iron from greens absorbs better with a vitamin C source in the same meal.
Supplies
Folate · Vitamin K · Non-haem iron · Magnesium · Dietary nitrate
How people use it
A large handful in most meals; a squeeze of lemon helps iron absorption.
Evidence
Well-supported — consistent human research or basic nutrition
Very high vitamin K intake needs consistency if you take warfarin — talk to your clinic.
Oxalates matter if you've had kidney stones.
Food
Eggs
established
A complete protein with biotin, choline, vitamin D and the pigments lutein and zeaxanthin.
Hair and nails are made of protein, so total daily protein matters more than any hair supplement. Eggs are one of the cheapest ways to raise it.
Supplies
Protein · Biotin · Choline · Vitamin D · Vitamin B12
How people use it
One to three at a meal. Cook them — raw egg white binds biotin.
Evidence
Well-supported — consistent human research or basic nutrition
A common allergen.
If you've been told to watch cholesterol, follow that advice rather than a trend.
Food
Extra virgin olive oil
established
The main fat of Mediterranean diet patterns, rich in monounsaturated fat and polyphenols.
One of the better-evidenced dietary swaps there is, replacing butter and refined oils in large long-term trials. Skin and hair benefits are indirect, via the overall pattern.
Supplies
Monounsaturated fat · Polyphenols · Vitamin E
How people use it
Use it as your default cooking and dressing oil rather than a spoonful as a supplement.
Evidence
Well-supported — consistent human research or basic nutrition
Food
Kiwi
established
One of the densest everyday sources of vitamin C — two kiwis cover most adults' daily requirement.
Vitamin C is genuinely required for your own collagen formation, and kiwi is an easy way to hit it without a supplement. Two small trials also link kiwifruit with easier digestion, largely through fibre.
Supplies
Vitamin C · Fibre · Potassium · Vitamin K
How people use it
Two a day, skin on if you like it, or chopped into yoghurt or porridge.
Evidence
Well-supported — consistent human research or basic nutrition
A recognised allergen, particularly alongside latex allergy.
Can sting a sore mouth.
Fermented food
Live yoghurt
established
Plain, unsweetened yoghurt with live cultures — protein, calcium and a familiar way in to fermented food.
An easy protein and calcium source; the live cultures add digestive comfort for some people. Flavoured versions often carry as much sugar as dessert.
Supplies
Protein · Calcium · Live cultures · Iodine
How people use it
A bowl with berries, seeds and nuts instead of a sweetened breakfast.
Evidence
Well-supported — consistent human research or basic nutrition
Dairy suits most people with lactose intolerance better than milk, but not everyone.
Food
Oats
established
A wholegrain rich in beta-glucan, the soluble fibre behind their cholesterol claim.
Beta-glucan has one of the few fibre health claims accepted by regulators. As breakfast, oats also steady a morning far better than something sugary.
40–50g as porridge or overnight oats, with protein and fruit alongside.
Evidence
Well-supported — consistent human research or basic nutrition
Choose certified gluten-free oats if you are coeliac.
Food
Oily fish
established
Salmon, sardines, mackerel, trout and herring — the main dietary source of long-chain omega-3 fats.
The most reliable way to get EPA and DHA, which form part of every cell membrane. UK guidance suggests one portion of oily fish a week; most people fall short.
Supplies
EPA & DHA omega-3 · Protein · Vitamin D · Selenium · Iodine
How people use it
One or two portions a week. Tinned sardines and mackerel count and cost far less than a supplement.
Evidence
Well-supported — consistent human research or basic nutrition
Pregnancy guidance limits certain fish — follow your midwife or national guidance.
Algae oil is the vegan equivalent for EPA and DHA.
Food
Peppers & citrus
established
Everyday vitamin C: one pepper or a large orange covers a day's requirement comfortably.
Vitamin C is required for normal collagen formation and improves iron absorption from plants — genuinely useful if you're eating less meat.
Supplies
Vitamin C · Folate · Fibre
How people use it
Raw peppers with lunch, or citrus alongside an iron-containing meal.
Evidence
Well-supported — consistent human research or basic nutrition
Grapefruit interacts with a long list of medicines — check yours.
Food
Pumpkin seeds
established
A convenient plant source of zinc, magnesium and iron.
Zinc contributes to normal skin, hair and nail maintenance, and most people meeting it through food do better than with high-dose standalone zinc.
Supplies
Zinc · Magnesium · Non-haem iron · Protein
How people use it
A tablespoon or two over salads, porridge or yoghurt.
Evidence
Well-supported — consistent human research or basic nutrition
Food
Sweet potato & carrots
established
Orange vegetables high in beta-carotene, which the body converts to vitamin A as needed.
Vitamin A is involved in normal skin maintenance, and beta-carotene from food doesn't carry the accumulation risk of retinol-form supplements.
Supplies
Beta-carotene · Fibre · Vitamin C · Potassium
How people use it
Roasted, in soups or grated raw, several times a week with a little fat to aid absorption.
Evidence
Well-supported — consistent human research or basic nutrition
Very high intakes can tint the skin orange — harmless, but a sign to vary your vegetables.
Drink
Water through the day
established
The least glamorous entry here, and the one with the clearest link to how you feel.
Even mild dehydration affects concentration, headaches and how tired you feel. It won't fix dry skin — that's barrier repair, done topically — but it does affect comfort and energy.
Supplies
Fluid · Small amounts of minerals depending on your tap water
How people use it
Roughly six to eight glasses spread through the day, more in heat or with exercise. Tea and coffee count.
Evidence
Well-supported — consistent human research or basic nutrition
Fluid limits apply in some heart and kidney conditions — follow your clinician.
Herb / botanical
Ashwagandha
mixed
An Ayurvedic root sold widely as a capsule or powder for stress and sleep.
A handful of small trials report lower self-reported stress and better sleep over six to twelve weeks. Studies are short, often industry-funded, and extracts differ between brands.
Supplies
Withanolides (the standardised marker)
How people use it
Studies typically use 250–600mg of a standardised root extract daily, usually in the evening.
Evidence
Mixed — some human trials, often small or short
Not suitable in pregnancy or breastfeeding.
Avoid with thyroid medication, sedatives or immunosuppressants without medical advice.
Rare reports of liver injury — stop and seek advice if you feel unwell.
Food
Avocado
mixed
A fatty fruit supplying monounsaturated fat, fibre, vitamin E and potassium.
Fat in a meal helps you absorb fat-soluble vitamins, and the fibre and fat together make meals more satisfying. Claims that it firms or plumps skin from within go well beyond the evidence.
Half an avocado with eggs, salad or toast; whole in a salad if the rest of the day is lighter.
Evidence
Mixed — some human trials, often small or short
Energy-dense, which matters if portion size is something you're watching.
Food
Beetroot
mixed
A dietary nitrate source, widely used in sports nutrition as juice or powder.
Nitrate-rich beetroot has reasonable evidence for exercise performance and blood-vessel function. The 'glow' framing is marketing.
Supplies
Dietary nitrate · Folate · Fibre
How people use it
Roasted or grated in salads; concentrated juice is what the sports studies use.
Evidence
Mixed — some human trials, often small or short
Harmlessly turns urine and stools pink.
May add to blood-pressure medicines in concentrated juice form.
Food
Berries
mixed
Blueberries, strawberries, raspberries and blackberries — high in polyphenols and fibre, low in sugar for fruit.
Consistently associated with better long-term health in population studies. The 'anti-ageing' framing is enthusiastic; the fibre and the polyphenols are real.
Supplies
Polyphenols (anthocyanins) · Vitamin C · Fibre
How people use it
A handful daily. Frozen is nutritionally comparable and much cheaper.
Evidence
Mixed — some human trials, often small or short
Food
Cooked tomatoes
mixed
Tomatoes cooked with a little oil — the form in which lycopene is best absorbed.
Small human studies suggest a lycopene-rich diet slightly raises the skin's resilience to UV. It is a modest effect and absolutely not a replacement for SPF.
Supplies
Lycopene · Vitamin C · Potassium
How people use it
Passata, tinned tomatoes or roasted tomatoes with olive oil, several times a week.
Evidence
Mixed — some human trials, often small or short
Does not protect you from sun damage — keep wearing SPF.
Can aggravate reflux for some people.
Tea / infusion
Fresh ginger infusion
mixed
Sliced fresh ginger steeped in hot water — a staple of several Asian and European home traditions.
Ginger has decent evidence for nausea specifically. For everyday digestion, treat it as a warming habit rather than a remedy.
Supplies
Gingerols · Warmth · No caffeine
How people use it
Three or four slices steeped for five minutes, after meals or instead of an afternoon coffee.
Evidence
Mixed — some human trials, often small or short
Can interact with blood thinners at supplement doses.
May aggravate reflux.
Tea / infusion
Green tea
mixed
A modestly caffeinated tea rich in catechins, plus the amino acid L-theanine.
Well studied as a drink, with some evidence for alertness with less jitter than coffee thanks to theanine. Green tea extract supplements are a different, riskier proposition.
Supplies
Catechins (EGCG) · L-theanine · Modest caffeine
How people use it
One to three cups a day, brewed below boiling to keep it from turning bitter.
Evidence
Mixed — some human trials, often small or short
High-dose green tea extract supplements have been linked to liver injury — the drink is the safer form.
Tea with meals reduces iron absorption, which matters if you're low.
Tea / infusion
Hibiscus tea
mixed
A tart, deep-red caffeine-free infusion drunk widely across North Africa, the Caribbean and Mexico.
Several small trials suggest a modest effect on blood pressure. Worth knowing, not a reason to stop anything you've been prescribed.
Supplies
Anthocyanins · Organic acids · No caffeine
How people use it
One or two cups a day, hot or chilled without added sugar.
Evidence
Mixed — some human trials, often small or short
May add to blood-pressure medication — tell your clinician if you drink it daily.
Best avoided in pregnancy.
Fermented food
Kefir
mixed
A fermented milk drink carrying a broader mix of live cultures than most yoghurts.
Live-culture foods have reasonable evidence for digestive comfort. Skin-clearing claims are far ahead of the research.
Supplies
Live cultures · Protein · Calcium · B vitamins
How people use it
A small glass daily, or over oats. Water kefir is the dairy-free version.
Evidence
Mixed — some human trials, often small or short
Avoid unpasteurised ferments in pregnancy or if immunocompromised without medical guidance.
Fermented food
Kimchi & sauerkraut
mixed
Live fermented vegetables — fibre plus bacteria, and a lot of flavour for very little effort.
Studies of fermented-food-rich diets show changes in gut microbial diversity and some markers of inflammation. Small, short trials, but a pleasant habit either way.
Supplies
Live cultures · Fibre · Vitamin K2 (some ferments)
How people use it
A forkful alongside a main meal, most days. Look for refrigerated, unpasteurised jars.
Evidence
Mixed — some human trials, often small or short
High in salt — not ideal in large amounts with raised blood pressure.
Can aggravate reflux.
Tea / infusion
Matcha
mixed
Powdered whole green tea leaf, so you drink the leaf rather than an infusion of it.
More caffeine and more theanine per cup than brewed green tea, which is why people describe the lift as steadier. Ceremonial framing is cultural; the pharmacology is caffeine plus theanine.
Supplies
Catechins · L-theanine · Caffeine (higher than brewed green tea)
How people use it
One cup in the morning or early afternoon, whisked with hot — not boiling — water.
Evidence
Mixed — some human trials, often small or short
Still caffeine — keep it before mid-afternoon if sleep is fragile.
Pregnancy caffeine limits apply.
Tea / infusion
Peppermint tea
mixed
A caffeine-free infusion long used after meals for digestive comfort.
Peppermint oil capsules have reasonable evidence in IBS; the tea is much weaker, so treat it as a comfortable habit rather than a treatment.
Supplies
Menthol and other volatile oils
How people use it
A cup after a heavy meal, or as an afternoon swap for coffee.
Evidence
Mixed — some human trials, often small or short
Commonly worsens reflux and heartburn.
Persistent gut symptoms need a GP, not a tea.
Food
Soy foods
mixed
Tofu, tempeh, edamame and soy milk — complete plant protein containing isoflavones.
A practical protein source on a plant-based diet. Isoflavones are studied for menopausal symptoms and skin ageing, with mixed and mostly modest results.
Supplies
Complete plant protein · Isoflavones · Calcium (fortified) · Iron
How people use it
A palm-sized portion of tofu or tempeh, or fortified soy milk as your everyday milk.
Evidence
Mixed — some human trials, often small or short
If you have had hormone-sensitive breast cancer, follow your oncology team's advice rather than general articles.
Choose fortified soy milk if it is replacing dairy.
Drink
Tart cherry (juice or fruit)
mixed
Montmorency cherry, studied in small trials for sleep and exercise recovery.
Some small studies report slightly longer sleep and less muscle soreness. Effects are modest, trials are small, and juice adds sugar.
Supplies
Polyphenols · Small amounts of melatonin · Vitamin C
How people use it
A small glass in the evening, or the whole fruit in season.
Evidence
Mixed — some human trials, often small or short
Juice is concentrated sugar — not a good daily habit in large amounts.
Check with a clinician if you take medication affecting sleep.
Herb / botanical
Turmeric
mixed
A culinary root whose active compound, curcumin, is poorly absorbed on its own.
Some trials suggest curcumin supplements ease joint discomfort. As a spice in food the dose is far lower — enjoy it as cooking, not as medicine.
Supplies
Curcuminoids · Flavour, mainly
How people use it
In cooking with fat and black pepper, which both improve absorption. Supplements use much higher standardised doses.
Evidence
Mixed — some human trials, often small or short
High-dose supplements can interact with blood thinners and diabetes medicines, and rare liver reactions are reported.
Avoid supplement doses with gallbladder problems or in pregnancy.
Food
Walnuts & ground flaxseed
mixed
Plant sources of short-chain omega-3 (ALA), plus fibre and vitamin E.
Useful if you don't eat fish, though conversion of ALA to EPA and DHA in the body is inefficient — algae oil is the closer vegan match.
Supplies
ALA omega-3 · Fibre · Vitamin E · Magnesium
How people use it
A small handful of walnuts, or a tablespoon of ground flaxseed stirred into porridge or yoghurt.
Evidence
Mixed — some human trials, often small or short
Flaxseed needs grinding to be useful, and plenty of water alongside.
Tree-nut allergen.
Tea / infusion
Chamomile tea
limited
A caffeine-free evening infusion, one of the most-used wind-down drinks in Europe.
Trials are small and results are mixed for sleep quality, but a warm, caffeine-free drink at a consistent time is a legitimately useful sleep cue.
Supplies
Apigenin and other flavonoids · Warmth and ritual, honestly
How people use it
A cup 45–60 minutes before bed, as part of a consistent wind-down.
Evidence
Limited — traditional use or early research, marketed well ahead of it
Avoid if you react to plants in the daisy family.
May add to the effect of sedative medicines.
Food
Dark chocolate & cocoa
limited
Cocoa flavanols, studied in small trials for skin and blood-vessel function.
A few small trials report changes in skin hydration and elasticity with high-flavanol cocoa drinks. Ordinary chocolate is mostly sugar and fat — enjoy it as a pleasure, not a treatment.
Supplies
Cocoa flavanols · Magnesium · Iron
How people use it
A couple of squares of 70%+ dark chocolate, or unsweetened cocoa in milk.
Evidence
Limited — traditional use or early research, marketed well ahead of it
Contains caffeine and theobromine — not ideal late at night.
Energy-dense.
Functional mushroom
Lion's mane
limited
A culinary mushroom (Hericium erinaceus) sold as a powder, capsule or coffee blend for focus.
Early laboratory work on nerve growth factor is genuinely interesting; human evidence is a small number of short trials with mixed results. It is also simply a good mushroom to cook.
Supplies
Beta-glucans · Hericenones and erinacines (in the fruiting body/mycelium)
How people use it
As food, pan-fried like a scallop. As a supplement, look for fruiting-body extracts and a stated extraction ratio.
Evidence
Limited — traditional use or early research, marketed well ahead of it
Claims about memory and cognition run well ahead of the human evidence.
Occasional allergic and skin reactions reported; avoid if you react to mushrooms.
Not established in pregnancy or breastfeeding.
Functional mushroom
Reishi
limited
A woody mushroom used in Chinese medicine, usually taken as an evening tea or extract.
Traditional use for calm and sleep is long-standing; controlled human evidence is thin. Sold with far more confidence than the research supports.
Supplies
Beta-glucans · Triterpenes
How people use it
As a decoction or extract in the evening, following the product's own dose.
Evidence
Limited — traditional use or early research, marketed well ahead of it
May add to blood thinners and blood-pressure medicines.
Not established in pregnancy or breastfeeding.
Herb / botanical
Rhodiola rosea
limited
An arctic root taken for mental fatigue, usually as a standardised extract.
Small trials in fatigue and shift work report modest improvements in self-reported tiredness. Quality of evidence is low and products vary widely.
Supplies
Rosavins and salidroside (standardised markers)
How people use it
Studies use 200–400mg of standardised extract in the morning; it can be stimulating late in the day.
Evidence
Limited — traditional use or early research, marketed well ahead of it
Can interact with antidepressants and stimulants.
Not established in pregnancy or breastfeeding.
Not appropriate for persistent unexplained fatigue — that needs a GP and usually blood tests.
Tea / infusion
Rooibos
limited
A naturally caffeine-free South African infusion with a rounded, malty flavour.
Mostly a practical answer to wanting something tea-like in the evening. Antioxidant claims are real in a test tube and unproven as a drink.
Supplies
Polyphenols (aspalathin) · No caffeine
How people use it
Any time; a good late-afternoon replacement if caffeine is affecting your sleep.
Evidence
Limited — traditional use or early research, marketed well ahead of it
Herb / botanical
Rosemary
limited
A kitchen herb also used as a scalp rinse and as an essential oil in hair research.
One small trial compared rosemary oil with minoxidil for pattern hair loss and found similar modest results — a single study, not a reason to skip proven options.
Supplies
Rosmarinic acid · Volatile oils
How people use it
As food, and as a cooled strong infusion used as a scalp rinse if you enjoy the ritual.
Evidence
Limited — traditional use or early research, marketed well ahead of it
Essential oil must be diluted in a carrier oil and patch tested.
Avoid rosemary oil in pregnancy and on broken or inflamed scalp skin.
Sudden or patchy hair loss deserves a doctor's opinion first.
Herb / botanical
Saffron
limited
The world's most expensive spice, studied in small trials for low mood and PMS symptoms.
Several small trials report improvements in mood scores, but they are short, often small and sometimes conflicted. Genuinely promising, genuinely unproven.
Supplies
Crocin and safranal
How people use it
In cooking, or 28–30mg a day of standardised extract in the studies.
Evidence
Limited — traditional use or early research, marketed well ahead of it
Never a replacement for treatment or support for low mood — speak to your GP.
Can interact with antidepressants. High doses are unsafe, and it should be avoided in pregnancy.
Tea / infusion
Spearmint tea
limited
A milder mint, studied in a small number of trials in women with PCOS.
Two small trials reported changes in androgen levels and self-reported hair growth over a month or so. Interesting, not settled — and not a substitute for care if PCOS is suspected.
Supplies
Volatile oils · Polyphenols
How people use it
Two cups a day is the amount used in the studies.
Evidence
Limited — traditional use or early research, marketed well ahead of it
If you suspect PCOS or unusual hair changes, see a doctor — this is not a treatment.
Not established as safe in pregnancy at study amounts.
Herb / botanical
Valerian & lemon balm
limited
Two classic sleep-and-calm botanicals, sold as teas, tinctures and capsules.
Reviews of valerian for insomnia are inconsistent — some benefit, poor study quality. Lemon balm has a little evidence for self-reported calm. Both are gentle, neither is reliable.
As an evening tea, or per the product's stated dose an hour before bed.
Evidence
Limited — traditional use or early research, marketed well ahead of it
Adds to sedatives and alcohol — do not combine, and do not drive after a strong dose.
Not advised in pregnancy or breastfeeding.
Valerian is best not stopped abruptly after long daily use.
Want this matched to how you actually eat?
The wellbeing analysis now asks about your food and drink — vegetables, fibre, protein, oily fish, caffeine, sugar, alcohol and meal timing — and orders this library around your answers, alongside your skin, hair and body profiles.
Information only — general food and drink information, not medical or nutritional advice, and not a claim that anything here treats a condition. Whole diets matter far more than single foods. Herbs and herbal teas can interact with prescribed medicines and several are not suitable in pregnancy or breastfeeding, so check with a pharmacist, GP or registered dietitian before adding them. Persistent skin, hair, gut or energy changes deserve a proper medical look rather than a supplement.