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6 Foods for Stronger and Better Nail and Hair Health

Paying attention to what you eat not only improve your overall health and prevent disease, but also it will improve the way you look. choosing foods promote healthy skin, hair and nail health as promoting good health of your body. With the inclusion of certain types of foods in your daily diet, you will be able to maintain and improve the appearance of both hair and nails. This is because both are composed of keratin, so it is thought that the vitamins and nutrients that can help strengthen one can also be beneficial for the other.

Here is a list of foods that will help to improve the health of nails and hair:

walnuts for hair and nails


These nuts contain biotin, vitamin E, protein, fiber and omega fatty acids plus-3 fatty than any other dry fruit. These healthy nutrients contained in nuts help your body fight free radicals and therefore prevent DNA damage or cell membrane. Biotin also helps in the fight against hair loss, while omega-3 fatty acids contribute to the elasticity of hair growth. In addition, nuts are rich in magnesium, melatonin, zinc, copper, manganese and potassium. Because these nutrients, walnuts help nails grow and stay strong. Eating a handful of nuts a day or add them to a glass of Greek yogurt or your favorite smoothies.

lentils for hair and nails


If you want the hair and nails healthy, then lentils should definitely add to your menu. These vegetables are rich in essential nutrients like iron, zinc, protein and biotin. They also have a high content of folic acid, which is necessary in restoring the health of red blood cells that supply the skin and scalp with much needed oxygen. Folic acid is also essential for hair growth and cell renewal. Regular consumption of lentils can help people who have been suffering with thin hair to enhance your hair and make it more complete and brilliant. The high amount of iron in these legumes carries oxygen to the hair follicles, which is needed for growth and strength of hair process.

sweet potatoes for hair and nails

Sweet potatoes

If you have dry hair that has lost its brightness and nails are simply out of shape, sweet potatoes will help restore both. These tuberous roots are a great source of beta carotene, which strengthens both collagen and elastin in the skin and nails. Beta carotene is a precursor of vitamin A, the lack of which can lead to the appearance of itchy scalp, dandruff, dry and dull hair and make nails dry and brittle. It also stimulates the production of sebum in the glands in the scalp keeps hair from drying out.

whey protein for hair and nails

Whey protein

Protein is vital in the production keratin in hair and nails and deficiency can lead to hair loss and brittle nails. Consuming whey protein shakes to prevent hair loss in patches and get receding hairlines. Regular consumption of whey protein also make thicker, shinier and healthier hair. Furthermore, whey protein make your healthy scalp because of their acidic properties that help in preventing psoriasis and dandruff. Therefore, add a tablespoon of buttermilk to your shake every day and keep hair loss and brittle nails at bay! Whey protein can also curb your appetite, which is ideal for those who want to lose some weight.



This healthy green vegetable rich in beta carotene, vitamin C, vitamin a, folic acid, vitamin E and iron, all of which help in maintaining the hair follicles and healthy and strong nails. It is also rich in proteins with nearly 5 grams per cup. Folate and vitamin A are both nutrients beauty, because they serve as powerful antioxidants in the body that fight free radicals. As you know, free radicals age the skin, break down collagen and prevent look their best. Spinach is also rich in chlorophyll, which is a wonderful nutrient for hair, skin and nail growth.



Salmon is a type of fish are considered as one of the best foods beauty. In fact, all medical experts consider it one of the best foods to achieve a healthier hair naturally. Salmon is rich in essential minerals such as calcium, phosphorus, iron and selenium and vitamins like A, B and D. Selenium is very necessary for building tissues, hair and nails. Vitamin D and protein are essential for the development of stronger hair. In addition, salmon is a great source of omega-3 fatty acids that are necessary for better hair growth. Salmon is also packed with vitamin B12 deficiency which can lead to dark nail polish excessive dryness, nails and excessively curved ends .If you do not like salmon, you can consume some of these alternatives: herring, mackerel, sardines, trout, pumpkin seeds, avocado and nuts.

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