The Foods that Give Shiny Hair and Strong Nails

The Foods that Give Shiny Hair and Strong Nails

Do you want to have healthy, lush, shiny hair and strong nails? 

The solution could be in your kitchen. While we are usually concerned with their aesthetic appearance, the condition of our hair and nails can be an indication of general health. Emotional stress, genetics, medications and various hormonal problems can affect them, while proper nutrition plays an important role and can contribute to their health, function and appearance.

ne of the first things to benefit and change for the better when our diet improves is the condition of our nails and hair. A healthy diet provides all the necessary nutrients, but some foods contain more nutrients that support growth and overall health than others.

Dark green leafy Vegetables

Vegetables like broccoli, cabbage, kale and Swiss chard are great sources of vitamin A and iron. Vitamin A is necessary for the production of the natural oils that make up the hair and give it shine and elasticity. They also provide iron and calcium, both of which are essential for healthy hair and strong nails.


It is a building block for all cells. Protein sources such as meat, chicken, fish and eggs, but also legumes, tofu, dairy, seafood, whole grains, soy, nuts and seeds are important when it comes to hair and nails.

Vitamin A

Vitamin A helps produce sebum that conditions the scalp and promotes healthy looking hair. Apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach and sweet potatoes are rich sources of vitamin A.

Biotin / Vitamin H

Biotin can reduce hair thinning and strengthen weakened nails Add bananas, beans, cauliflower, eggs, lentils, peanuts and salmon to your diet.

Zinc and selenium

Scalp protection also includes other important minerals, mainly zinc and selenium. Fortified cereals and whole grains are a good source of zinc along with oysters, cashews, beef and eggs. The body needs zinc to build new connective tissue, so eating foods rich in it helps maintain healthy and strong nails.

Healthy fats

Also important are the healthy fatty acids (monounsaturated and omega-3) contained in avocado , olive oil, spinach, fish, eggs, walnuts and flaxseed. Their three active ingredients: alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid, are important components of the stratum corneum, which is the outermost layer of the skin that contains keratin and has water retention capabilities.


Since hair follicles are made up of 50 to 100 different proteins, the key to rich and shiny hair is the protein provided by legumes, which also contain iron, zinc and B vitamins.

Whole grain foods

Cereals such as barley, oats , quinoa , millet and rye provide the necessary fiber as well as iron, vitamin B, zinc and silicon that ensure rich, elastic hair and strong nails.

While a diet rich in vegetables, lean protein and minerals is important for the health of our hair and nails, we must not forget that there are two other crucial factors which are enough sleep and relaxation, experts emphasize.