A Thorough List of the Best Food For Good Hair And Nails

Taking care of your hair and nails isn’t just about slathering on the best products. In fact, it’s mostly about nourishing them from the inside out. And that’s why it would be helpful to know the best food for good hair and nails. While a good shampoo and a strengthening nail treatment can work wonders, your diet plays the most crucial role in maintaining healthy hair, skin, and nails. Eating a balanced diet packed with essential vitamins and minerals gives your body the nutrients it needs to support strong, beautiful hair and nails naturally.

For instance, whenever I go on my quarterly benders—where I’m drinking way too much alcohol, staying up all night, and eating super greasy food—my skin looks awful. Isn’t that sad? But the good news is that after just a week of eating clean and drinking my water, my skin bounces right on back. What more proof do you need that what you eat can help keep your hair and nails healthier and stronger?

In honor of a proper glow up, we’re sharing a list of foods that you should add to your diet for healthy hair and nails. (Oh, and in case you were wondering about the best foods for clear glowing skin, we wrote that guide, too.)

Food for Good Hair And Nails

A healthy diet is the foundation for strong, shiny hair and long, resilient nails. By eating nutrient-rich foods, you’re giving your body the building blocks it needs to promote collagen production, protect against free radicals, and maintain optimal hydration. Below, we explore the best foods for good hair and nails. Namely? Good sources of vitamins and minerals that help with growth, strength, and shine.

How Diet Can Affect Hair and Nail Health

Your diet directly affects your hair and nail health because both require specific nutrients to grow and maintain strength. After all, your hair and nails are both living, breathing organisms. Experts agree that eating a balanced diet filled with vitamins and minerals is the best way to support skin, hair, and nail health. 

Omega-3 fatty acids from foods like fatty fish and nuts and seeds help nourish hair follicles. Sources of vitamin A and beta carotene, like sweet potatoes and leafy green vegetables, promote healthy cell turnover. Choosing whole, nutrient-dense foods over processed ones (sorry, chips and candy) can make a significant difference in the strength and appearance of your hair and nails.

Without further ado, let’s get into the best food for good hair and nails.

What Foods Are Good For Hair And Nails

Sweet Potatoes

Sweet potatoes are rich in beta carotene, which the body converts into vitamin A—a key vitamin for healthy hair, skin, and nails. Vitamin A helps produce sebum, which keeps the scalp moisturized and hair strong. Roast sweet potatoes as a side dish, mash them for a nutrient-dense alternative to regular potatoes, or add them to a smoothie for natural sweetness.

Olive Oil

Olive oil is a great source of healthy fats, which help maintain moisture levels in the hair and skin. It also contains antioxidants that protect against free radicals, meaning they serve as anti-aging agents. Drizzle olive oil over salads, use it in cooking, or add a spoonful to smoothies for a nourishing boost.

Fatty Fish

Fatty fish—like salmon, anchovies, mackerel, and sardines—are rich in omega-3 fatty acids, which help keep the scalp hydrated and promote shiny, strong hair. They’re also a great source of protein, an essential nutrient for hair and nail growth. (Fun fact: your hair and nails are 80 to 90 percent protein.) Try incorporating fatty fish into your diet by grilling salmon or adding sardines to a salad.

Leafy Greens

Leafy greens—such as spinach, kale, and Swiss chard—are packed with vitamins and minerals that support hair and nail health. They contain iron, which helps carry oxygen to hair follicles, and vitamin C, which aids collagen production. You can add leafy greens to your diet by tossing them into salads, blending them into smoothies, or sautéing them with olive oil for a delicious side dish.

Nuts and Seeds

Nuts and seeds (think almonds, walnuts, and chia seeds) are loaded with healthy fats and antioxidants that combat free radicals. They are also good sources of biotin, an integral vitamin for strong hair and nails. Snack on a handful of nuts or sprinkle seeds onto your yogurt, smoothie bowls, or water for an easy nutrient boost. As a bonus, chia seeds help with digestion.

Dairy Products

I know, you’re probably thinking: Wtf, I thought milk was one of the main things that breaks people out? And that is true. However, dairy products like Greek yogurt and cheese provide protein, calcium, and B vitamins, which contribute to strong hair and nails. They also help with collagen production, supporting overall skin and hair health. Enjoy Greek yogurt with fresh fruits and vegetables for a nutritious snack, or add cheese to your meals in moderation.

Fruits and Vegetables

Eating a variety of fruits and vegetables provides essential vitamins and minerals that support hair and nail health. Citrus fruits offer vitamin C, while carrots and bell peppers provide beta carotene. Incorporating a colorful mix of produce into your diet ensures you get a wide range of beneficial nutrients. As people say, make sure to eat your colors!

If we haven’t been clear enough, let’s put it this way… Your diet is likely the single most important factor in the health of your hair, and nails. By incorporating these nutrient-rich foods, you can nourish your body from the inside out. And this way, you’ll have stronger, healthier hair and nails.