Hair and nail health are integral to a person’s overall health, but
they can be particularly tricky to maintain. That’s why we’ve put
together this list of foods you should eat and avoid in order to keep
your hair and nails looking their best.
What Foods to Eat For Hair and Nail Health
There are plenty of foods that naturally support healthy hair and
strong nails. Whether you’re trying to grow longer, shinier hair or
stronger nails that break less often, these are the foods to include on a
regular basis. (1)
Eggs
Eggs are an excellent source of protein and amino acids essential for
hair growth. They also contain iron, which is important for nail
growth. Our hair is made up of the protein keratin. When we consume
foods high in this specific protein, such as eggs, we support having
strong, healthy hair.
Pumpkin Seeds
Pumpkin seeds contain vitamin A, zinc, and protein, all of which can
help keep your hair strong and healthy. They also contain biotin and
vitamin E, all of which are known to support skin, hair, and nail
health.
Salmon and fatty fish
Omega-3 fatty acids found in salmon are great for improving the
look of hair, especially if it’s dry or damaged from coloring or heat
styling. Other than salmon, good options include herring and mackerel.
“Omega-3 fatty acids could help reduce inflammation and redness in the body and skin,” says Katie Tomaschko, MS, RDN. “They’re
also a rich source of protein, the powerful antioxidant vitamin E, and
biotin, a nutrient that supports keratin production.” (2)
Tuna
Tuna is rich in omega-3 fatty acids that help moisturize hair from
the inside out so it stays strong and shiny without any extra products
necessary. It is also a great source of vitamin B12, an essential
nutrient for hair growth.
Walnuts
Walnuts are a great source of omega-3 fatty acids that will leave
your scalp feeling fresh after shampooing instead of oily like most
other nuts do—they’re also a great snack for your hair.
Berries
Berries are packed with antioxidants that can help keep your hair
looking vibrant and healthy. Antioxidants are important for nail and
hair health because they help fight free radicals, damaging your hair
and nails.
Spinach and Dark, Leafy Greens
This leafy green vegetable is an excellent source of vitamins A, C,
K, and folate—all of which are essential for healthy hair growth. Other
great options besides spinach include kale, swiss chard, bok choy, and
collard greens.
Avocados
Avocados are packed with vitamin C, vitamin A, and vitamin E. These
are the top three vitamins known for promoting hair, nail, and skin
health. They also contain plenty of healthy fats contributing to shiny,
soft hair.
Pomegranate
Pomegranates are a great source of vitamin C, which helps build collagen—a protein that keeps skin healthy and elastic.
Bell Peppers
Bell peppers are one of the best vitamin C sources, promoting collagen
production. Collagen is good for hair and skin health because it helps
keep cells intact, allowing your body to regenerate quickly.
Tomatoes
Tomatoes are a great source of vitamin C. Broccoli and Cauliflower
are also packed with vitamin C, promoting collagen production.
Sweet Potatoes
Sweet potatoes are a great vitamin A source, promoting healthy hair
growth. Sweet potatoes are also a great source of vitamin C and
manganese—a mineral that supports cell metabolism.
Olive Oil
Olive oil is a great vitamin E source, promoting healthy skin and
hair. This superfood also contains essential fatty acids that help keep
your hair healthy and shiny.
Bone Broth
Bone broth is a great source of collagen and gelatin, which helps
keep your hair strong and healthy. Bone broth also contains amino acids
that support the health of your skin and nails. Bone broth is a great
source of collagen and gelatin, which helps keep your hair strong and
healthy. Bone broth also contains amino acids that support the health of
your skin and nails.
Whole Grains
Whole grains are rich in B vitamins, which help keep your hair
healthy and strong. They also contain magnesium and selenium, essential
minerals promoting hair growth.
Foods To Avoid For Better Hair and Nails
There are a few foods to avoid consuming as much as possible if you
want to have healthier hair and nails. These include alcohol, processed
foods, and sugary drinks. This is because these foods contain high
amounts of sugar and unhealthy fats, which can lead to hair loss and
brittle nails. Alcohol is detrimental to your health in many ways, but
it also affects your hair and nails. It contains sulfates, which are
harsh detergents that strip your body of essential nutrients like iron
and zinc.
Supplements for Hair and Nails
Many supplements can help you get healthier hair and nails. These include biotin, zinc, vitamin D, and omega-3 fatty acids.
Biotin is a nutrient that helps your body process fats, proteins, and
carbs. It also promotes healthy hair growth by keeping the cells in your
follicles intact.
Zinc is an essential mineral that helps prevent hair loss and
promote healthy nail growth. Vitamin D also plays a role in healthy hair
and nails by increasing the amount of calcium absorbed by your body.
Omega-3 fatty acids help keep cells healthy and hydrated, which can
prevent breakage and split ends from forming. As always, consult your
healthcare provider before taking any new supplements. This is
especially if you are pregnant or already on certain medications.
Sources
- “The 15 Best Foods for Hair, Skin and Nails.” Life Extension. January 2022.
- “Add These 8 Foods to Your Diet for Healthy Hair, Skin, and Nails.” Healthline. Beth Ann Mayer. September 1, 2022.