What you put on the inside is often reflected on the outside. Unhealthy nails can be brittle, ridged and have white spots. Hair that is not well-nourished can appear dry and even fall out. Eating a balanced diet can give you shiny hair and solid nails. B complex vitamins like folic acid and biotin may be especially helpful, but hair and nails generally need the same healthy foods as the rest of your body.
Fruits and Vegetables
Carrots are a good source of vitamin A and vitamin B6. Dark green vegetables give the body those same vitamins, plus antioxidants and calcium. Pumpkin seeds provide B-complex vitamins, as well as calcium, vitamin E and zinc. Blending fruit--and even vegetables--into a drink is also a good way to get the nutrients your body needs for your hair and nails. Such drinks keep you hydrated while supplying vitamins.
Dairy
Cheese is a good source of vitamin A, calcium and selenium, good nutrients for hair and nails. Eggs contain vitamins A, B and E, calcium and zinc. Egg yolks are also high in biotin, a B-complex vitamin. Watch the fat and cholesterol content by choosing low-fat dairy products and not eating too many egg yolks--which have a higher concentration of cholesterol than egg whites.
Meat, Fish and Poultry
Meat, especially red meat like beef and liver, is high in protein and iron, both important to hair growth. Choose lean meat so you don't add unhealthy saturated fat. Fish, turkey and chicken, while not as high in iron as red meat, do contain protein and less fat. Fatty fish such as salmon and tuna contain healthy fats which are good for growing shiny hair. Fish can also contain selenium, vitamin E and vitamin B6.
Legumes and Grains
Legumes like soybeans contain lots of protein and biotin, both beneficial to hair and nails. Healthy whole grain carbohydrates like barley and rice are good for your body and will help your hair and nails grow strong. Lentils and brown rice have vitamin B6 and buckwheat has beta-carotene, a Vitamin A. Legumes and grains also contain fiber, which keeps the gastrointestinal tract functioning properly in your body.
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