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Foods to Help Grow Hair & Fingernails

author image Joshua McCarron
Joshua McCarron has been writing both online and offline since 1995. He has been employed as a copywriter since 2005 and in that position has written numerous blogs, online articles, websites, sales letters and news releases. McCarron graduated from York University in Toronto with a bachelor's degree in English.
Foods to Help Grow Hair & Fingernails
Fingernails require specific nutrients to stay healthy.


Hair and fingernails have become as much a fashion accessory as anything else. Healthy looking hair and nails convey a sense of vitality and strength. Personal care products and creative styles can add some flare, but getting proper nutrients to your hair and fingernails will help them grow and keep them strong. Consuming specific foods that encourage nail and hair health is the key.

Biotin Foods

Foods to Help Grow Hair & Fingernails
Cooked eggs contain biotin. Photo Credit Яна Гайворонская/iStock/Getty Images

Biotin is a vitamin that is commonly known to enhance hair health, and also may help with brittle nails. Biotin is also known as vitamin B7 or vitamin H, and is often supplemented into the diet with capsules. Foods containing biotin include yeast, cooked eggs, cheddar cheese, soybeans, sunflower seeds, walnuts, green peas, brown rice and bulgur.

Beta Carotene

Foods to Help Grow Hair & Fingernails
Sweet potatoes contain beta carotene. Photo Credit Roel Smart/iStock/Getty Images

The Vitamin and Nutrition Center website states that beta carotene is a component of healthy hair. Beta carotene is converted to vitamin A once inside your body. Food sources of beta carotene include colorful vegetables like carrots, tomatoes, sweet potatoes, spinach, lettuce, broccoli, winter squash and cantaloupe, according to the University of Maryland Medical Center.


Foods to Help Grow Hair & Fingernails
Fish is a quality source of protein. Photo Credit Creatas/Creatas/Getty Images

Protein is one of the building blocks of the body, encouraging the growth of muscles, tissues, hair and nails. Valuable sources of protein to include in your diet are lean cuts of beef, chicken and pork, fish, dairy products, beans and eggs. Supplementing with protein powders such as whey, soy or hemp is another good way to add protein to your diet.


Foods to Help Grow Hair & Fingernails
Leafy greens contain high amounts of iron. Photo Credit Pauws99/iStock/Getty Images

Iron is an important element to have in your diet to prevent hair loss and encourage healthy hair growth. Iron helps transport oxygenated blood throughout your body, and a shortage can result in the condition known as anemia. Good sources of dietary iron include organ meats, beans, lean beef, shellfish, leafy green vegetables, nuts, seeds and whole grains.

Fresh Fruits and Vegetables

Foods to Help Grow Hair & Fingernails
Fresh produce contains many different minerals and vitamins. Photo Credit Olga Bosnak/iStock/Getty Images

Fruits and vegetables are rich sources of many vitamins, minerals, enzymes and antioxidants, and will benefit both hair and fingernail growth. Consuming fruits and vegetables from a wide range of colors and textures will provide you with a good portion of the nutrition you need for healthy hair and fingernails.

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