12 Foods for Stronger Nails and Thicker Hair

Get Stronger Nail

When the condition of your body is good on the inside then it will look good on outside too. A healthy diet is not only important for your skin but it is also beneficial for your nails and hair too. Joshua Zeichner, a famous dermatologist in New York said that the growth of hair and nails is directly related to your diet. But both nails and hair are made up of Keratin so same nutrients will be perfect for both. Following are some foods that will help you in getting healthy hair and strong nails.

Whey protein:

Keratin is a protein that is the main component of nails and hair. So if your hairs are devoid of proteins then they will start falling because the testing process will be accelerated. Make it a morning routine to add whey protein to your smoothie every day. It will give a boost to the growth of hair. Whey protein also helps in controlling the appetite.

Red meat:

Red meat is not only enriched with protein but it has also a very important component of hair and nails that is Iron. In the case of iron deficiency, hair becomes very thin and the nails become cracked and spoon like. But red meat cannot be eaten every day as it is associated with the risk of heart problems, and cancer, etc. Eating a thin cut once a week is fine.


Antioxidants are very important for our body because they protect us from the damage caused by free radicals. The fruit that is highly enriched with antioxidants is blueberries. These berries protect the cells from being damaged by inflammation and stress caused by free radicals.


The most important cause of hair loss is stress and magnesium is the best in combating stress. Almonds are highly enriched with magnesium so they are best for the growth of hair and nails. Magnesium can also be found in green leafy vegetables and soybeans


Silicon is a mineral that helps in increasing the circulation of the scalp that is essential for the growth of hair. On considering the average diet, beer contains the most silicon. Having the single drink each day will keep your hair healthy and strong.


In each serving of oysters, there are 74 grams of zinc that show how beneficial they are. Zinc helps in making hair and nails strong by building proteins essential for them.


The deficiency of Vitamin D directly causes hair loss because it is important for absorbing calcium that keeps nails and hair stronger. So if Vitamin D is deficient then hair will become weak. No doubt milk fulfills the requirement of both nutrients.


Eggs contain many important ingredients essential for hair and nail growth like proteins, Vitamin D and Biotin. Biotin is a vitamin that helps in developing Keratin. So biotin supplements can also be taken if there is serious deficiency.


Salmon is rich in omega-3 fatty acids that help in moisturizing the skin and keeping it healthy. When scalp skin becomes healthy then hair will become healthy too. It also reduces inflammation that could hamper nail growth.

Brazil nuts:

In the deficiency of Selenium, the hair becomes sparse because it provides protection from free radicals. Eating a single brazil nut will complete 800 percent requirement.


Omega-3 fatty acids and Vitamin E are the core ingredients of walnuts. They help in hydrating the hair and protecting against damage. It is also enriched with copper that imparts color to your hair naturally.

Coconut oil:

If you want your hair to be shiny and strong then apply a little coconut oil to your hair and make it a habit. The proteins contained in it will protect against damage and heal the broken hair. It will also leave your hair frizz free.


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