Subscribe To The Personal Growth Newsletter
Get your daily dose of improving yourself for the better in your inbox everyday!

Eat Your Way To Strong Nails And Beautiful Hair

Your body relies on a wide variety of vitamins and minerals to keep it healthy, strong and beautiful. Your hair and nails depend on several nutrients that you should be making sure to get from your diet.

A deficiency can lead to weak, brittle nails and dull, dry hair. However by including foods that contain these nutrients, you can ensure that your hair and nails are always healthy. The main nutrients your hair and nails rely upon include protein, healthy fats, antioxidants, zinc iron and vitamins A and C. Here are the foods you should be eating on a regular basis to get the healthy hair and nails you want.

Healthy Fats

Your body needs some fat to maintain proper function in many areas, including healthy hair and nails. You can incorporate them into your meal plan in a healthy way so that you can optimize their benefits. Healthy fats, such as omega-3 fatty acids, polyunsaturated and monounsaturated fats are found in nuts, seeds, salmon and avocados. Olive oil is another prime choice. Oats and flaxseed are other options that contain the healthy fats your hair and nails rely upon.

Vitamin A

Vitamin A is abundant in many fruits and vegetables. Your best choices are bright orange, red, green and yellow fruits and veggies. Bell peppers, mangoes, cantaloupe, sweet potatoes, carrots, tomatoes, spinach and pumpkin are all fantastic choices.

Vitamin C

There are many foods that help you get adequate amounts of vitamin C. Some of your best choices include kiwi, strawberries, bell peppers and citrus fruits. Some fruits and vegetables contain both vitamin A and C, making them perfect choices for your healthy hair and nails meal plan.


Protein is the building block of your skin and nails. It is found in a wide range of foods, giving you many options for fulfilling your daily intake recommendations. Lean meats, such as sirloin steak, chicken breast, turkey, white fish and lean pork chops are wonderful options. You can also find abundant amounts of protein in beans, nuts and seeds. Low-fat dairy products also contain a good dose of protein.


Antioxidants fight cellular changes that cause damage to your body. They are great for keeping your nails and hair healthy and strong. They are found in most fruits and vegetables. Blueberries, kale, grapes and green tea are your best bets.


Iron is found in red meats, legumes and whole grains. Combining these foods with those high in vitamin C allows your body to absorb the most iron from the foods you eat. This is an optimal way to get the proper intake of two nutrients that your hair and nails need.


Zinc is responsible for cell repair and renewal and ensures proper hair growth and healthy nails. The best source of zinc is oysters, but it is also abundant in most kinds of meat, eggs and seafood.

Creating a varied and healthy meal plan is the easiest way to make sure you are getting enough of the nutrients for strong and beautiful hair and nails. The United States Department of Agriculture suggests selecting various foods from each food group rather than relying on the same ones all the time. Additionally, the American Heart Association recommends including fish in your meal plan at least twice each week.Pin It

This style of eating has benefits for your hair and nails, but is also ideal for supporting an overall healthy body. Talk with your doctor about the appropriate amount of each food group you need for your weight, health status and age.

Table Of Contents

Katherine Hurst
By Dr. Michael Richardson
Passionate about sharing the latest scientifically sound health, fitness and nutrition advice and information, Dr Richardson received his Master of Science in Nutrition from New York University, and a Bachelor Degree from New Jersey University. He has since gone on to specialize in sports nutrition, weight management and helping his patients to heal physical ailments by making changes to their eating habits and lifestyles.

Join the Conversation

Personal Growth logo
Daily personal growth affirmations, words of wisdom and articles sent straight to your inbox every day...
© 2012-2023 | Greater Minds Ltd. All Rights Reserved.
Personal Growth is for informational purpose only and is not a substitute for medical advice, diagnosis, or treatment. All content and images found on may not be reproduced or distributed, unless permitted in writing by Greater Minds Ltd.