Food for stronger nails and hair, and their main ingredients

You know it when you see it: glittering hair that just screams Strong. It’s a variety of light eyes and bushy tails that can’t be achieved with styling products alone. It is also guaranteed to come with an equally strong set of nails. For a guide on how to achieve beauty from the inside out, we reached out to a team of nutritionists to find the best foods for stronger nails and hair.

“We always like to consider the health of our skin and nails when it comes to nutrient deficiencies,” says in-house expert Edie Horstman, a nutrition holistic health coach. “Because they’re both directly connected to our bloodstream, our skin and nails are often the first places we notice a deficiency.”

Up front, Horstman, along with nutritionists Serena Poon and Mia Rigden, break down the best foods for stronger nails and hair, along with some recommended vitamins and supplements. use.

Featured image of Michelle Nash.

Pictures of Hannah Haston

The best foods for stronger nails and hair

“I recommend that my clients eat a variety and variety of foods to make sure they get as much nutrition as possible,” says Rigden. “Each food will have a mix of vitamins, minerals, phytonutrients, etc., so the more variety the better.”

To guide you in the right direction, we’ve broken down the list of ingredients for strong hair, skin, and nails. Get access to the following 25 foods to help you eat well.


“Both hair and nails are made up mostly of protein – especially keratin,” explains Horstman. “Foods rich in protein are very beneficial, because they act like building blocks.”

  • Egg
  • Pilchard
  • Wild caught salmon
  • Raised/grass-fed steak
  • Greek Yogurt
  • In addition to containing protein, Chia Seeds and Walnuts are a great source of omega-3 fatty acids, which Poon says can support hair and nail health.

Tip! Selection Slow cooking bond soups too much collagen. You’ll get more nutrients overall to support hair and nails, Horstman adds.

Vitamin C

“The body uses vitamin C to produce collagen,” says Horstman.

  • Berry
  • Bell pepper
  • Citrus


Sunflower seeds Poon explains it’s rich in a B vitamin called biotin. There is some research showing that biotin may support hair and nail health. The seeds also contain magnesium – a magnesium deficiency can hinder nail growth.


“Combining vitamin C with a source of iron, another helpful ingredient for hair and nails, helps the body absorb iron,” says Horstman. Good sources of iron include:

  • Animal protein
  • Spinach
  • Pea’s tree
  • Bean
  • Tofu
  • Broccoli


“Your body converts this nutrient into vitamin A, which aids in sebum production, keeping your hair looking healthy,” explains Poon.

Folate (a type of B Vitamin)

  • Beef liver
  • Dark green (Spinach, Kale and Broccoli Collard)
  • Bean
  • Nuts
  • Citrus Fruit

Vitamins recommended by nutritionists for stronger nails and hair

While a large amount of morning vitamins is never your main source of nutrients, a quick boost is always good, especially when the standard American diet lacks these nutrients. essential nutrients. “I think most of us could benefit from multivitamins, omega-3 fatty acids, vitamin D and probiotics,” says Rigden.


“This ensures you get the daily recommended amount of vitamins and minerals, including antioxidants, zinc and B vitamins, all of which are especially important for hair and nail health,” says Rigden. shall.

Vitamin D

“It plays an essential role in hair health,” explains Poon. “Your body doesn’t produce vitamin D and it’s difficult to get it from food, especially if you eat a plant-based diet. I generally recommend a high-quality vitamin D supplement for many reasons, including hair health.”

An Omega-3 fatty acid

“Omega-3 supplements can support hair growth,” says Poon. “Some people contribute to lustrous hair and strong nails with a diet rich in omega-3 fatty acids. If you are not getting enough omega-3 fatty acids in your diet, you may want to consider taking a high-quality supplement.”

A probiotic

“Maintaining a healthy gut through probiotic supplementation is important to ensure you are able to digest and absorb all the nutrients from the foods you eat,” adds Rigden. “In addition to taking a probiotic supplement, eating one probiotic-rich food each day (like sauerkraut, miso, or yogurt) and prebiotic-rich foods like garlic, onions, dandelion greens, and bananas, can help create a healthy and healthy gut. ”

Things to avoid for stronger hair and nails

When you focus on providing your body with the right foods and nutrients, the last thing you want to do is lose that natural glow. Our three nutritionists share a few things to avoid on the road to beauty from the inside out.

Toxin. “The presence of toxins, such as mercury, can lead to hair loss,” says Poon. “Try to avoid fish that are high in mercury like tuna, mackerel, and Chilean sea bass.”

Industrial seed oil. “They are very infectious,” says Horstman. To learn more about the effects of industrial seed oils on your health, read this.

Sugar, too much caffeine, alcohol and processed foods. “In addition to any emotional stress you may be experiencing, these foods can increase stress levels in your body and cause nutrient depletion,” says Rigden. “Try to manage your stress as best you can and avoid foods that increase your body’s stress burden.”

No eat enough. “We have minimal feeding conditions and it causes nutrient deficiencies, hair loss, and more,” explains Horstman. Here are eight signs that you may be running low on fuel.

Too Many nutrients. “An excess of vitamin A, vitamin E or selenium has been shown to cause hair loss,” adds Poon. “This scenario highlights why it’s important to check your vitamin levels for a deficiency before starting a supplement program, so you shouldn’t overdo it.”

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