We are what we eat. Our outlook is a clear depiction of our diet and lifestyle. A well-balanced diet keeps you healthy and makes you appear fresh and active. All of our body organs require proper nutrition for proper functioning. Lack of food leads to malnutrition, leading to severe health conditions in the long run. 

Two things of your body that demand less care, but once you give them a little care, they uplift your whole look to one hundred and twenty percent with no doubt. 

Those are your nails and hair.

Both go through a lot each day, and it can be frustrating to see them breaking after you have done the dishes or made any hairstyle.

• Your nails grow about 3.5 millimeters per month on average, and diet can significantly influence this growth rate.
• Hair is the second fastest-growing tissue in the body after bone marrow, requiring a consistent supply of nutrients.
• Protein deficiency can lead to white spots on nails and thinning hair.
• The health of your nails and hair can be an early indicator of nutrient deficiencies or health issues.
• Omega-3 fatty acids not only strengthen nails but also reduce dryness in the scalp, preventing dandruff.
• Vitamin D helps create new hair follicles, making it essential for hair regeneration.

Good news! One thing that can make your nails healthy and hair long is your diet. 

Give your stomach the foods listed below; it will give you pretty nails and hair.

Lean meat like chicken, beef, and turkey are rich in protein, and your nails and hair are also made of protein – keratin. Adding protein to your diet will make them strong and keep them shiny. Meat also has zinc, which is also essential for nail health. 

It is preferred to eat white meat more than red meat.

Another rich source of protein, zinc, and biotin is beans. Beans offer many health benefits. They are packed with biotin, an essential protein to keep your nails healthy, thick, and less prone to breaking. Biotin in beans deals with hair breakage and split ends issues. 

You can add lima beans to your diet if you prefer a plant-based diet.

Legumes are an excellent powerhouse for nail and hair health, having zinc, fiber, protein, and antioxidants. Lentils have all the essential vitamins, amino acids, and minerals that boost collagen production, making your skin, nails, and hair young and glowing.

Fish is considered the best source of omega-3 fatty acids, a holy grail for your skin, hair, and nails. A substantial source of biotin, omega-3 fatty acids, iron, vitamins B6, and B12, and protein is none other than salmon. 

Biotin will keep your nails firm; vitamins will keep your nails safe from breaking and peeling, and omega-3 fatty acids will protect your skin and pins from sun damage. Protein will control hair loss.

What a tiny box of the powerhouse. Eggs are jam-packed with all the good ingredients your body needs, including nails. Protein, vitamin D, A, E, B7, B12, and iron – what’s there that egg doesn’t have to give you strong and healthy nails? 

Whip it, boil it, fry it, or scramble it, but eat it to enjoy the fantastic benefits it provides.

Munching nuts provides plenty of healthy fats that your nails and hair need. Almonds, a significant source of protein, magnesium, vitamin E, and zinc, give your nails all they crave. Vitamin E is a natural antioxidant that optimizes collagen deficiency. 

Amino acids in almonds boost the production of collagen. Biotin in almonds strengthens your nails and hair, as it is the main protein found in your nails and hair.

Seeds are the solution to weakened nails. Such sunflower seeds are rich in magnesium, vitamins B6, and E, Zinc, minerals, and copper, which play a significant role in the production of connective tissues that strengthen nails.

Oatmeal morning bowl fills your tummy and gives you plenty of zinc, vitamin B, copper, manganese, and silicon, which are excellent energy sources and essential for healthy nails and bones. 

Zinc combats acne and all kinds of infections to maintain a healthy, bacteria-free, and anti-inflammatory environment for nails to grow. 

Have a glass of milk every day and see your nails booming. Flooded with calcium, protein, and vitamin D, milk helps to strengthen bones, nails, and hair with this brilliant combination. Low-fat yogurt, cheese, and milk are wonderful sources of calcium boost.

You already know the importance of eating veggies. Vegetables make your skin glow and help keep it young and healthy.

Spinach, kale, and broccoli fulfill the deficiency of iron, folate, and calcium in the body to bring back the older and healthier shape of your nails. These veggies make your nails tough and shiny.

With plenty of antioxidants and anti-aging properties, carrots encourage the healthy growth of nails and hair. There is also beta-carotene, which is also found in spinach, lettuce, and peas. This ingredient fights diabetes-related symptoms and promotes wellness. 

Tomatoes are not only suitable for your skin but are also great for your nails and hair with antioxidant properties. Packed with vitamin C, lycopene, carotenoids, and beta-carotene, tomatoes make the upper layer of the skin thick and robust to fight sunburn and free radicals. Your nails and hair need these antioxidants to fight all the bacteria and harmful elements. 

The colorful trio of bell peppers has profound benefits for your skin and nails as they boost the collagen in the skin cells. Vitamin C helps control the free radical damage to nail cells. 

Have them as snacks or make dinner with them, but incorporate them into your daily diet to see the magic happening in your nails. 

Hair fall is the worst of all, and it mostly happens because of oxidative stress. Blueberries come to the rescue with excellent antioxidant properties to combat stress. With vitamin B and proanthocyanidins, blueberries are heavenly beneficial for hair. 

For nails, the juicy strawberries can mend all the wrongs that happened to your nails. Vitamin C is essential to promote collagen production to keep your nails firm.

Your nails and hair are made of a protein called keratin, and with time, you lose their natural strength and glow, but some natural, nutrient-rich foods can help us regain the lost shine and potency.  To keep your hair and nails strong, maintaining a well-balanced diet is inevitable. We provided a list of foods in the article to help improve the health of hair and nails.