Foods For Stronger Nails And Thicker Hair

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Almonds: Rich source of protein and magnesium. Oysters: Contains 74 grams of zinc per serving which are essential for hair and nails. Salmon: Contains biotin, protein and omega-3 fatty acids. Eggs and milk: Good source of protein, vitamin D and biotin. Green tea: Contains antioxidants. Green leafy vegetables: contains magnesium that fights stress.

Curejoy Expert Dipti Mothay Explains:

A nutritious diet and healthy lifestyle promotes healthy stronger nails and shiny thick hair. A variety of vitamins and minerals that can be found in foods can help both hair and nails.

Foods for stronger nails and thicker hair


Not only are almonds a good source of protein, they’re loaded with magnesium. Hence, this food helps maintain healthy hair and nails.


Zinc is needed for making proteins like those in your hair and nails. The National Institute of Health says that “Oysters have 74 grams of zinc per serving, far more than any other food.”

Eggs and Milk

People with biotin deficiency often have weak hair and nails. Eggs and milk are a good source of protein, vitamin D, and they also have biotin which plays an important role in the development of keratin.

[Read: Hand Care Tips: How To Have Beautiful Hands]


Salmon is a good source of biotin and protein, along with omega-3 fatty acids, which reduce inflammation, and promote healthy, moisturized skin. Omega-3s’ inflammation-reducing effects are also good for your nails, as inflammation impairs the healthy development of your nail plate.

Green Tea

Drinking green tea has many benefits, and one it is its antioxidant properties. Antioxidants battle free radicals that cause damage to cells, including those of hair and nails.

Green leafy vegetables

Magnesium is readily found in leafy greens which is a mineral that fights against stress such as nail ridges and thin hair.


A wide varieties of nuts are great sources of zinc. Recent studies have shown that zinc can help prevent hair loss by increasing the strength of hair follicles.


Antioxidants help protect your body’s cells against free radical damage, this damage increases stress hormones and inflammation, which impacts all cells in the body, including those in the hair and nails. Blueberries have one of the highest antioxidant properties of all fruits.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

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Elaine Horseman
Elaine Horseman 5pts

My hair has started growing since I improved my diet. Lots of fruit veg , salad . Soups x

Cory Womack Chambers
Cory Womack Chambers 5pts

I can't seem to get my hair grow longer. I eaten these food don't know if that's work

julena97 5pts

I'm going to get some peanuts and I will see if they work ON MY body

Ayurveda 5pts

Kindly refer to the link! :)

Lynn Aleksich
Lynn Aleksich 5pts

Leanne, you are wonderful! Thank you not only for not ignoring me for giving me valuable advice and caring. \U0001f497

Leanne Mahler
Leanne Mahler 5pts

I think you could get most through food.....zinc is in pumpkin seeds, and if you google seed rotation I bet you could get lots of good vitamins and minerals in those. (There is a thyroid\health lady who has a website and talks about seed rotation.). Might be worth checking out =)

Ivy Mariano
Ivy Mariano 5pts

I have already thick hair...i thinking of making it "thinner" ?!

Lynn Aleksich
Lynn Aleksich 5pts

I wish there was a supplement that had pretty much all of that all in one. I will research it. Thanks again!

Leanne Mahler
Leanne Mahler 5pts

B12, non-enriched nutritional yeast, zinc, omega 3s, amino acids, etc....

Lynn Aleksich
Lynn Aleksich 5pts

I read the link. Eggs and Jerry will not work for a vegan. I am already eating the foods that the link suggests. ???

Lynn Aleksich
Lynn Aleksich 5pts

My hair is falling out steadily since becoming vegetarian and working on becoming vegan. I don't know what I need to add. ???

Jackie Greer
Jackie Greer 5pts

Nature s bounty work for me to good and healthy try it work yes yes

Kacie Mason
Kacie Mason 5pts

Oh i have already been eating the stuff on this list! Except for the fish- i just double up on healthy nut and seed oils :) it really does work!

Moshe Mendelson Acht
Moshe Mendelson Acht 5pts

I positively want thinner hair but just want the (black)"color" back! (So what can I do )?

Ayurveda 5pts

Yes please try Google crome or Firefox

Autumn Stout Soto
Autumn Stout Soto 5pts

Lol, I'll eat oysters & have long flowing locks while I get my groove on \U0001f61c

Rosa Abney
Rosa Abney 5pts

Autumn Stout Soto, apparently you could benefit from oysters and salmon! Lol. \U0001f616

Pamela Crapser
Pamela Crapser 5pts

Monat hair care is the best if ur budget is a little high, if not my favorite is tropic isle living, on their website they have everything your hair need to grow fast and thick. Listen I take botany classes , you need intake and outtake if you don't mind the smell onion juice makes your hair grow in days.

Arooj Arzoo
Arooj Arzoo 5pts

Thk sy btaya krain k6. .sb incomplete hta

Pamela Crapser
Pamela Crapser 5pts

Biotin , Gelatin, prenatal vitamin and flax seed . Eat lots of beets and dark greens, water. And for out take Castor oil Coconut oil Rosemary oil Neem oil Amla oil Alternate and ur hair will grow overnight