Tough as Nails

Thick, 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, opens new tab; 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 , opens new tabservices. You’ll need a referral, so talk with your regular doctor first.