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Hair and nails: how to make them stronger and healthier

Both are signs of proper functioning within our body. Let's enhance them!

Currently, gel nails, those polished with shellac, and permanent nails are quite common. You don't even need to be a consumer to know it; the streets have been crowded in recent years with specialized centers for this critical part of our bodies that defines the beauty of our hands. Well-kept and healthy nails make for an excellent first impression. That's why this new trend seems to be here to stay.

When it comes to hair, we've had a global obsession for decades. Above all, we worry about its rapid growth and preventing it from falling out. Shiny, thick hair is most people's dream, and over the years, dozens of remedies promising these results have become popular. From horse shampoo to various high-priced treatments.

But what is truly effective for the growth and good health of our hair and nails?

As in most cases, the answer usually lies in the foods already included in a normal varied diet. Nevertheless, if you really want to notice positive effects, you can supplement your intake with vitamins and minerals related to their growth.

Foods that Promote Hair and Nail Health


Great news! Finally, something that most people enjoy that also brings health benefits. Seafood is rich in zinc, which is highly beneficial. Zinc deficiency can lead to white spots on your nails and slow down hair growth.

Additionally, it contains vitamin B12, which helps keep your hair hydrated and prevents it from falling out. Fancy a seafood feast?


You like all these foods so far, right? Eggs are excellent for your hair and nails because they contain biotin, also known as vitamin B8, which is essential for hair. Biotin plays a fundamental role in cellular growth.

Moreover, biotin transforms carbohydrates, fats, and proteins into energy. So, including eggs in your daily diet is quite interesting.


Nuts are always present in articles about functional foods. They stand out for containing vitamins from the B and E groups, being antioxidants, and consequently, promoting healthier, denser, and shinier hair.

Among their minerals, selenium is noteworthy. If you lack selenium, you'll immediately notice weakened nails and hair.

Matcha Tea

Matcha tea contains vitamins A, B2, C, and E, all of which are included in the list of vitamins that promote strong and hydrated hair and nails. Furthermore, studies are being conducted on the effect of epigallocatechin gallate (EGCG), found in matcha, on hair growth and the slowing of alopecia.

So, a good idea might be to replace your morning coffee with matcha, whether with milk, juice, or water. One or two grams of matcha in your cup, depending on how much you enjoy its Umami flavour, and your hair and nails will thank you.

Moreover, if you explore all its other properties, you'll be surprised by what this green tea leaf powder can do for you.

Fatty Fish

Rich in Omega 3, fatty fish has an anti-inflammatory effect and helps make your hair shinier and healthier.

It also provides vitamin D, which is related to hair follicle growth. So, you can include salmon, for example, in your dishes a couple of times a week to ensure an intake of vitamins and minerals that benefit your hair and nails.


Legumes are packed with vitamin B3, which helps with the normal formation of keratin.

Additionally, they contain copper, which contributes to having dense hair and delays the appearance of gray hair by promoting melanin synthesis.

What About Supplements?

If you want to see results more quickly and significantly improve the health of your hair and nails, nutritional supplements are a great option.

Currently, there are pills containing the vitamins and minerals mentioned earlier, and taking two units a day can lead to noticeable results in just a few weeks.

We recommend incorporating the aforementioned foods into your diet and trying the effects of nutricosmetics products like supplements specifically designed to maintain the good health of your hair and nails, like Hair & Nails. However, as always, remember that your entire body responds better when you maintain a balanced diet and an active lifestyle.

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