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Beautify Your Hair and Nails

by Maryann Pisano on July 8, 2013

Do you crave for long, luxurious hair and strong nails?  Munching on these super foods will get you there.

Biotin/ Vitamin H

Biotin can improve thinning hair as well as weak nails.

Foods to try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.


Omega 3-Fatty Acids

For shinier hair, introduce more omega-3s into your diet.  Deficiency in essential fatty acids can result in dry scalp or dandruff.

Foods to try:  Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts



Protein is important for many reasons, notably when it comes to hair and nails.  Lean meats are the best way to put protein into your diet.

Foods to try:  Chicken, eggs, lowfat dairy, nuts, seafood, soybeans, whole grains.


Vitamin A

Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking healthy.  The vitamin also helps with eye health.

Foods to try:  apricots, broccoli, cantaloupe, carrots, cheddar cheese, egg yolk, mangoes, oatmeal, spinach and sweet potatoes



Zinc is another nutrient active in helping the immune system function properly.  Zinc helps regulate the body’s ability to make new proteins that will become building blocks of healthy hair and nails.

Foods to try:  cashews, green beans, lean beef, lobster, oysters and soybeans

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