Biotin, a lesser-known B-vitamin, is found in peanuts. Biotin strengthens horse hooves and nails.
Dark leafy greens like spinach, kale, and others contain iron. Blood flow nourishes hair follicles and roots, while iron intake determines blood flow.
Whole grains including brown rice, oats, and barley contain silica. Hair, nails, skin, and bones are structurally made of silica .
Keratin makes up your hair and nails. Getting enough, high-quality protein is essential for healthy hair and nails.
Shellfish are rich in zinc, needed for protein synthesis and cell growth. Healthy hair and nails develop and heal with protein synthesis. Zinc deficiency causes hair and nail problems (13).
Oily fish contains omega-3 fatty acids, which enhance hair. One 6-month study of 120 women administered omega-3, omega-6, and antioxidant supplements; 90% saw reduced hair loss and enhanced hair density (16).
Sweet potatoes are rich in vitamin A, which promotes hair development. Vit A produces sebum, a hair gland-secreted oil that nourishes the scalp and hair (18).
The Mediterranean diet includes olive oil, which has many health benefits, including reducing hair loss and promoting healthy hair, according to observational studies .
Eggs are another good protein source with biotin and zinc. Since daytime outdoor chickens produce vitamin D-rich eggs, free-range eggs are healthy.
Nuts and seeds are rich in hair-healthy vitamin E. One study found that 8 months of vitamin E treatment increased hair density 34.5%.