What to Eat for Healthy Hair and Nails

Omega - 3 Fatty Acids.

To get shinier hair, introduce more omega-3s into your diet, which help support scalp health and may give your locks extra luster and shine. The three active ingredients—alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid—are all essential fatty acids and "are important components of the stratum corneum, which is the outermost layer of the epidermis that contains keratin and has water-holding capabilities. Deficiency in essential fatty acids can result in dry scalp or dandruff," she says.

Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.

Protein.

Protein intake is important for many reasons, notably when it comes to hair and nails. Both are made of structural proteins known as keratin, so adequate dietary protein is important for providing the building blocks for growing strong hair and nails. Lean meats are the easiest way to pack protein into your diet -

Foods to Try: Chicken, eggs, lean red meats, lowfat dairy, nuts, seafood, soybeans and whole grains.

Biotin/Vitamin H

Biotin (a.k.a. vitamin H) can improve hair that is splitting or thinning as well as strengthen weakened nails. Taken with zinc and the corticosteroid clobetasol propionate, biotin has even been used to treat alopecia, an autoimmune skin disease marked by the loss of hair. A deficiency in biotin may result in brittle hair or even hair loss.  An easy way to remember: The H in vitamin H stands for “haar and haut,” which means “hair and nails” in German.

Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.

Zinc

Zinc is another nutrient active in helping the immune system function properly. Zinc is a component of hundreds of enzymes in the body, some of which regulate the body’s ability to make new proteins that will become building blocks of healthy hair and nails, hair dryness and brittleness can be signs of zinc deficiency.

Foods to Try: Cashews, green beans, lean beef, lobster, oysters and soybeans.

Vitamin A

Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking and feeling healthy. In addition to these beauty benefits, this vitamin contributes to better eye health and immune system function, which keeps you vital and strong from head to toe.

Foods to Try: Apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach and sweet potatoes.