Tough as Nails

Choose foods for healthy skin, hair and nailsThick, shiny hair and strong healthy nails don’t have to come from a salon. Your local grocery store has all the natural beauty-boosting products you need. And, their prices that won’t break the budget.

7 Essential Nutrients

Certain nutrients found in common foods prevent hair thinning and hair loss; fight the stress hormones and inflammation that can threaten your hair and nails; combat iron deficiency, which can lead to hair loss; and keep your nails shiny and strong. An added bonus: They help your skin, too!

Natural Beauty Boosters

  • Antioxidants
  • Biotin (a B vitamin)
  • Iron
  • Magnesium
  • Omega-3
  • Protein
  • Vitamin D

Shopping List

These easy-to-find foods have all the nutrients you need:

  • Almonds
  • Avocados
  • Berries (blueberries, blackberries, strawberries and raspberries)
  • Dark green leafy veggies
  • Eggs
  • Halibut, salmon and/or tuna
  • Lean red meat
  • Milk
  • Olive oil
  • Orange and yellow veggies (think: carrots and pumpkin … but probably not in latte and pie form)
  • Peanut butter
  • Walnuts

If you’re looking for nutrition help that goes beyond your hair and nails, NKCH’s registered dietitians offer outpatient nutrition counseling services. You’ll need a referral, so talk with your regular doctor first.