Studies have shown that certain deficiencies in iron, zinc, biotin, and protein (because we need this to produce keratin) can lead to hair loss or unhealthy hair. Iron deficiencies can also lead to brittleness in nails. Preferably we want to consume high amounts of these, so keep that in mind when reading labels.
Your hair (which grows about half an inch per month) is about 98% protein, so you need to replenish your body with this nutrient. Egg whites are amongst the best protein sources available. They are also rich in biotin and iron which makes them a great source to keep our hair and nails healthy and strong.
First and foremost, salmon needs to be wild caught NOT farm raised on GMO corn. What makes this food source so good, is that it is made up of Omega-3 fatty acids which help strengthen hair and also make the scalp less flaky. It’s also rich in biotin, an essential B vitamin for hair and head health.
3. Leafy greens
Kale, spinach, collard greens, and other dark green vegetables are full of vitamins C and A which helps to produce collagen. Vitamin C is important for the absorption and transportation of iron, and both of these vitamins supports hair growth and healthy nails.
4. Orange/yellow vegetables
Vitamin A vegetables like carrots, pumpkins, butternut squasg, and sweet potatoes can make your nails stronger and healthier. They’re also full of the antioxidant beta-carotene, which helps the body convert vitamin A which leads to healthier skin. It should be mentioned though that too much vitamin A can be bad, so do not overdo it.
Lentils are an excellent source of dietary fiber, protein, copper, phosphorus, and manganese, as well as iron, protein, vitamin B1, pantothenic acid, zinc, potassium, and vitamin B6. They help to keep nails strong and hair healthy.
Below is a video about juice recipes to help out with hair, nail and skin health;