The Best 10 Foods For Healthy Hair And Nails

Written by Daisy Whitbread
BSc (Hons) MSc DipION

Medically Reviewed by
Dr. Nicolette Natale

• 1. Peanuts
  

  Peanuts are a source of biotin or vitamin B7, a less well-known B-vitamin. Biotin has long been known to strengthen the hooves of horses and the same applies to our nails. Studies show that biotin supplements can help prevent nail disorders, strengthen brittle nails, improve firmness and hardness of the nail and reduce splitting (3,4,5,6). Biotin is also present in the hair follicles and a lack can contribute to brittle hair.
  Nutrition Facts for Dry Roasted Peanuts.
• 2. Whole Grains
  

  Whole grains such as brown rice, oats, and barley provide silica. Silica plays a structural role in many tissues of the body including hair, nails, skin, and bones (7). Research suggests that silica can help reduce the rate of hair loss and even increase the brightness of hair (8). These same foods also provide other beneficial nutrients for hair and nails including zinc, iron, and B vitamins.
  Nutrition Facts for Cooked Oatmeal.
• 3. Dark Leafy Greens
  

  Spinach, kale, and other dark leafy greens are a good plant source of iron. The hair follicles and roots receive their nutrients via the blood, and blood flow is dependent upon an adequate supply of dietary iron. Iron deficiency has indeed been linked with hair loss (9,10,11). Iron deficiency can also cause nails to become brittle and flattened and is associated with a nail disease called koilonychias, characterized by spoon-shaped nails (12).
  Nutrition Facts for Raw Spinach.
• 4. Beans
  

  Your hair and nails are actually made of a protein called keratin. Getting adequate, good quality protein, is crucial for providing the building blocks for healthy, strong hair and nails (2). Beans, lentils, and other pulses, such as peas and chickpeas are a healthy source of protein to include in your diet. These same foods also contain other beneficial nutrients for hair and nails including zinc and biotin.
  Nutrition Facts for Cooked Black Beans.
• 5. Shellfish
  

  Shellfish are a top source of the mineral zinc, needed for protein synthesis and cell growth in the body. Protein synthesis is essential to healthy hair and nails, both helping with repair and boosting growth. Symptoms of zinc deficiency include hair loss and nail abnormalities (13). Some studies have shown that zinc levels are lower in people with alopecia (hair loss) and may provide some benefits to alleviate the condition. (14,15).
  Nutrition Facts for Cooked Eastern Oysters (Wild).
• 6. Oily Fish
  

  Oily fish are the top dietary source of omega-3 fatty acids, which can help keep hair healthy. One study gave 120 women supplements containing omega-3, omega-6, and antioxidants for 6 months and 90% experienced reduced hair loss and increased hair density (16). Another reported increased hair growth and reduced hair loss after 3 months taking a marine protein supplement (17). Oily fish are also an excellent source of protein and vitamin D.
  Nutrition Facts for Cooked Atlantic Salmon (Farmed).
• 7. Sweet Potato
  

  Sweet potato is a top source of vitamin A, needed by the body for growth, including growth of hair. Vitamin A is used to make a substance called sebum, which is an oil secreted by the sebaceous glands of the hair that acts as a natural moisturizer for the scalp and hair (18). Without sebum, hair becomes dry and the scalp can become dry, itchy, and flaky. Other good sources of vitamin A are carrots, spinach, kale, butternut squash, peppers, and mango.
  Nutrition Facts for Baked Sweet Potatoes.
• 8. Olive Oil
  

  Olive oil is a key component of the Mediterranean diet, known to have myriad health benefits including being linked with a reduced risk of hair loss and promoting healthy hair according to observational studies (19,20). Olive oil is also often used as a hair mask, conditioner, or scalp treatment due to its moisturizing and softening properties.
  Nutrition Facts for Olive Oil.
• 9. Eggs
  

  Eggs are another top protein source and also provide biotin and zinc. Free-range eggs are particularly beneficial since chickens roaming around outside during the day will also produce eggs containing a decent amount of vitamin D. Vitamin D is involved in hair growth and the development of hair follicles and deficiency has been linked with hair loss (21). Consuming more eggs and other vitamin D-rich foods may therefore be beneficial for keeping hair healthy.
  Nutrition Facts for Hard Boiled Eggs.
• 10. Nuts and Seeds
  

  Nuts and seeds are a top source of vitamin E, an antioxidant beneficial for maintaining healthy hair. One study found that 8 months of vitamin E supplements led to 34.5% increased hair density (22). This is believed to be due to the antioxidant activity of vitamin E, which protects against damage due to oxidative stress. Oxidative stress is linked to aging and graying of hair as well as hair loss (23). Nuts and seeds also provide zinc, healthy fats, and plant protein.
  Nutrition Facts for Dry Roasted Sunflower Seeds.

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