Top 10 foods that promote healthy nails and stronger hair

Nails and hair are made up of a protein pigment called keratin. It aids in strengthening to hair and nails. A nutritious diet will promote healthy nails and thicker hair. To add more beauty, take care of your diet and ensure that you include the protein rich food in your diet daily. Following are the beauty boosting foods that promote healthy hair and nails.

Almonds: Not only are almonds a good source of protein, they're loaded with magnesium, which helps maintain healthy hair and nails.

Oysters: "Zinc is needed for many biological processes, including making proteins like those in your hair and nails," explains Dr. Zeichner. Oysters have 74 grams of zinc per serving which is good enough to promote healthy hair and nails.

Salmon: Salmon is a good source of biotin and protein, along with omega-3 fatty acids, which reduce inflammation, and promote healthy, moisturized skin.

Red meat: A juicy steak is loaded with protein, and it also has another nutrient that's important for hair and nail health: iron. "People with iron-deficiency anemia often have thin hair," says Dr. Zeichner. Even the koilonychias is a nail disease characterized by spoon-shaped nails, caused due to lack of iron. So, start eating red meat which is rich in saturated fat. If you think you may be deficient in iron, talk to your doctor about starting a supplement.

Protein rich food: As our hair needs protein to produce keratin,  it is important to take protein rich food. So add a scoop of protein to your morning smoothie to have healthy nails and thick hair.

Blueberries: "Antioxidants help protect your body's cells against free radical damage," says Erin Palinski, RD, author of Belly Fat Diet For Dummies. "This damage increases stress hormones and inflammation, which impacts all cells in the body, including those in the hair and nails." Among other fruits and dark greens, blueberries are rich in antioxidants.

Brazil nuts: Rats deficient in selenium (a trace element linked to protection against oxidative stress) have sparse hair growth, says a study in PLoS One. Just six to eight Brazil nuts meet almost 800% of your recommended daily value, according to the National Institutes of Health.

Beer: Beer is one of the richest sources of silicon in the average diet, says research from the Journal of the Science of Food and Agriculture. "Silicon is a trace mineral thought to increase circulation to the scalp, which is good news for hair growth”.

Milk: Calcium is a key mineral in building healthy hair and nails. As milk has high content of Calcium it promotes healthy hair and nails.

Eggs: Eggs are a good source of protein and contain some vitamin D, and they also have biotin. "Biotin, a B-complex vitamin, may play a role in the development of keratin," says Dr. Zeichner.

These are the Foods that promote healthy nails and stronger nails. Try to include them in your diet to have good looking nails and hair.

AW: Lizitha