You must always keep in mind that getting that gorgeous looking hair can start at your very next meal.

The cells and all the necessary processes involved in the promotion of good hair and stronger nails depends largely on a person’s daily diet, just like any other parts of the human body. Any changes in your hair, be it good or bad, takes longer to be noticed compared to any changes in your skin.For instance, if you’re frequently stressed out and eating very poorly, it will show in your skin as it will start to dry out, develop pimples or be sallow-looking only after a few days.However, in cases of hair damage due to poor nutrition, it will still take a few months before you actually start noticing it.

The nutrients you take in today can help strengthen or fortify the foundation ofhair and nail growth. And since both of them are made of keratin, it’s thought that the vitamins and nutrients that can strengthen one can also help the other.

There is more to this than the things that you eat, such as: hormonal imbalances, your stress levels, lack of sleep and poor physical activity levels and even smoking can also affect your hair and nail growth. If you’re prone to having these, then no amount of magic nutrient can help rectify that.

But don’t you worry. All is not lost. You still have way more leverage than you think you have. Because, if you can correct your diet and make sure that you consume foods that are helpful to your cause, then you’ll sure be on your way to having a stronger and better set of nails, as well as longer, more gorgeous hair.

What to Eat for Better Looking Hair and Nails?


Walnuts are rich in Omega-3 fatty acids. They’re also packed with biotin and Vitamin E—nutrients that cloak your DNA cells from damage. Biotin can combat hair loss, so it’s a must that you stack up on this nutrient.

Whey Protein

Protein produces thekeratin in the hair and nails. So, if your hair and nails become protein-deficient, they might go into a “resting phase” which equates to hair loss and brittle nails. For a simple fix, try adding a coop of whey into your morning smoothie.Bonus: Whey protein can also help control your appetite, making it a great option for people who are trying to shed off excess weight.


Lentils – mighty legumes packed with vital nutrients such as iron, zinc, protein and biotin.

Sweet Potatoes

Sweet potatoes are effective sources of beta carotene which is being utilized by your body to produce Vitamin A. People who lack vitamin A in their bodies are prone to having itchy scalp and dandruff.


Spinach contains a lot of things that can aid in the development of healthy hair and scalp. Its beta carotene, folate and Vitamin C content helps in keeping your hair follicles and nail beds healthy and strong.