7 Foods for Stronger Nails and Thicker Hair

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7 Foods for Stronger Nails and Thicker Hair

Looking good is just as much about taking care of your body on the inside as it is about using products on the outside. Like skin, hair and nail benefit from a good and healthy diet. What is advantageous is that both hair and nails are made of keratin, through a similar process in the body, and it is thought that nutrients that help one can also help the other.

Let’s then look at the foods that a give your hair and nails a boost.

1.    Whey protein

Your hair needs protein to produce keratin, the proteins that make hair strong. If hair doesn’t get enough protein it might cause noticeable hair loss. Therefore try adding whey protein to your morning smoothie.

 2.  Red meat

Steak is loaded with protein, and it also has another nutrient that’s important for hair and nail health: iron. People with iron-deficiency anaemia often have thin hair and also iron-deficiency is associated with koilonychia—a nail disease characterized by spoon-shaped nails. Indulge in a lean cut of beef once a week.

3.    Blueberries

Antioxidants help protect your body’s cells against free radical damage. Eat blueberries as they have the highest antioxidant properties of all fruit.

4.  Almonds

Not only are almonds a good source of protein, they’re loaded with magnesium, which helps maintain healthy hair and nails.

You can also get more magnesium through leafy greens, cacao nibs, and soybeans.

5.   Oysters

Zinc is needed for many biological processes, including making proteins like those in your hair and nails. If you do not like oysters or cannot eat oysters everyday, beef, poultry, fortified cereals, and baked beans can also help you up your intake.

6.    Eggs

Eggs are a good source of protein and contain some vitamin D, and they also have biotin. “Biotin, a B-complex vitamin, may play a role in the development of keratin

7.    Salmon

Salmon is a good source of biotin and protein, along with omega-3 fatty acids, which reduce inflammation, and promote healthy, moisturized skin. And don’t forget, your scalp is skin, too. A healthy scalp means healthy hair.



Tina is a DailyStar senior writer. She graduated from Edith Cowan University. Writing has always been something she enjoyed. Her positive outlook colours every aspect of her life. Her motto -Life’s too short so get living.

When she’s not busy writing, Tina is exploring the city she adores, running in her local Park every day, drinking an absurd amount of coffee, taking care of an adorable pup, kids and traveling.

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