If you wish to have healthier nails and hair, you may be interested in knowing that your body needs some key nutrients to support sturdy, shiny nails and long lustrous locks of hair.

Scroll down to read more about what those two nutrients are and the best food sources to get them from.


Keratin is the main constituent of nails and hair so it is reasonable to say that it plays a huge part in their growth and overall health. To make sure you get enough keratin in your body, simply increase the intake of protein in your daily diet. The amino acids in protein-rich foods will help in the production of keratin in your body, making your nails and hair grow stronger.

Protein-rich foods that you can add in your diet to boost keratin production include fish, lean meats, eggs and legumes. Keratin treatment is also an option for your hair. It is always the talk of the town for those looking for healthier hair but why spend money at a salon when you can get the same results by simply eating right?


Biotin not only plays an important part in promoting healthy skin but it is also extremely important for your nails and hair. It belongs to the Vitamin B family and is commonly known as vitamin H. Essentially; it is required by your body to convert certain types of nutrients into energy. It also plays a part in keratin production.

Biotin deficiency is not very common but it can lead to brittle nails and hair loss. Mostly, the biotin you get from your daily diet is enough for your body but if you wish to increase the intake you may want to start eating more eggs, nuts and mushrooms. You can also go for biotin supplements but its best to consult with your doctor first.

Achieving your nails and hair goals are not as difficult as you may have imagined. The key lies in maintaining a healthy diet. So eat right and follow a healthy lifestyle to not only improve your nails and hair but to give a boost to your overall health.

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