Posted on: March 16, 2015 at 6:27 pm
Last updated: August 3, 2019 at 1:48 pm

Often, the way your body looks on the outside is a direct reflection of how well you’re taking care of the inside! Having weak and fragile hair and nails is an indication that you may have some type of deficiency within your body!

Here are 10 foods that you should eat if you want to strengthen your hair and nails from the inside out:

1. Whey Protein


Add a tablespoon of whey protein to your morning smoothie! Your hair and nails both require protein to grow, and stay strong and resilient.

2. Blueberries

These adorable little berries are full of antioxidants, which protect your body from damage that free radicals can inflict. Did you know that blueberries have one of the highest antioxidant properties of all fruits?

3. Almonds

Almonds are a delicious, healthy snack full of protein and magnesium. Magnesium is a mineral that helps with stress, and stress is one of the leading causes of hair loss!

As well, vertical ridges in your nails may be a sign that you’re magnesium deficient (which is actually a common deficiency!) so I highly recommend a handful of almonds every day!

4. Red Meat


Red meat is another great source of protein, which is essential in strong hair and nail growth, but red meat also contains a high level of iron, which is also very important! Those of you who suffer from an iron deficiency (anemia) often have thin, weak nails and thin, frail hair.

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5. Oysters

Oysters contain a high level of zinc, which is essential for making the proteins in your hair and nails. Oysters have more zinc than any other food, but they’re obviously not an everyday staple food are they? Try eating eating fortified cereals, (organic, low on refined sugars preferably!) baked beans, beef and poultry to get some of your daily zinc intake.

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