Most people aspire towards having healthy hair and nails. While there are numerous treatments, drugs and supplements available to achieve this, a diet rich in certain nutrients can do wonders for your hair and nails.

In this article, we look at 10 such foods that can help make your hair and nails healthier:.

1. Eggs

Not only are eggs a great source of protein, but they are also rich in biotin, a B-complex vitamin essential for healthy hair and nails. Biotin helps in the production of keratin, a protein that is a major component of hair and nails.

Deficiency in biotin has been linked to hair thinning and brittle nails. Therefore, including eggs in your diet can help boost your biotin intake and improve the strength and quality of your hair and nails.

2. Avocado

Avocados are a great source of healthy fats, including omega-3 fatty acids, which can help nourish your hair and nails from within. These healthy fats can help prevent hair breakage and improve nail strength.

Avocados are also a good source of vitamin E, which is essential to maintain healthy hair and skin.

3. Nuts and Seeds

Nuts and seeds are excellent sources of nutrients like omega-3 fatty acids, vitamins E and B-complex, and minerals like zinc and selenium. These nutrients are essential for healthy hair and nails.

For example, zinc is crucial for the production of hair proteins, while selenium helps prevent oxidative damage to the cells in the hair follicle. Therefore, consuming a variety of nuts and seeds can help provide the essential nutrients for healthier hair and nails.

4. Spinach

Spinach is a great source of iron, which is essential for maintaining healthy hair and nails. Iron helps carry oxygen to the hair follicles, which is critical for their growth and maintenance. Iron deficiency can lead to hair loss and brittle nails.

Therefore, including spinach in your diet can provide the necessary iron and other nutrients for healthier hair and nails.

5. Sweet Potatoes

Sweet potatoes are a good source of beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for the growth and maintenance of all cells in the body, including hair and nails.

Deficiency in vitamin A can lead to dry, dull hair and brittle nails. Including sweet potatoes in your diet can help provide the necessary vitamin A and other nutrients for healthy hair and nails.

6. Salmon

Salmon is a great source of omega-3 fatty acids and protein, both essential for healthy hair and nails. Omega-3 fatty acids help nourish the hair follicles, while protein is essential for the production of hair proteins like keratin.

Deficiency in omega-3 fatty acids and protein has been linked to hair loss and weak nails. Therefore, including salmon in your diet can help provide the necessary nutrients for healthier hair and nails.

7. Greek Yogurt

Greek yogurt is a good source of protein and calcium, both important for healthy hair and nails.

Calcium helps in the growth and development of hair and nails, while protein is essential for the production of keratin, a major component of hair and nails. Yogurt also contains live cultures, which can help promote gut health, which in turn can improve the absorption of nutrients necessary for healthy hair and nails.

8. Oysters

Oysters are a good source of zinc, an essential mineral for healthy hair and nails. Zinc helps in the production of hair proteins, while also promoting cell growth and repair. Deficiency in zinc has been linked to hair thinning and brittle nails.

Including oysters in your diet can help boost your zinc intake and improve the strength and quality of your hair and nails.

9. Blueberries

Blueberries are a great source of antioxidants, which can help prevent oxidative damage to the cells in hair follicles and nail beds. These antioxidants can help prevent premature aging of hair and nails.

Blueberries are also a good source of vitamin C, which is essential for the production of collagen, a major component of hair and nails.

10. Red Meat

Red meat is a good source of iron, essential for maintaining healthy hair and nails. Iron helps carry oxygen to the hair follicles, which is critical for their growth and maintenance. Iron deficiency can lead to hair loss and brittle nails.

Therefore, including red meat in your diet can provide the necessary iron and other nutrients for healthier hair and nails.