4. Almonds
As a source of protein, almonds are already an amazing snack food to eat instead of chips. It also has a lot of magnesium which helps maintain healthy hair and nails. Vertical ridges in your nails, for example, can signify a lack of magnesium in your system. Almonds also help ease stress which can cause hair loss. This is all aside from the fact that they are delicious and provide a lot of other nutrients that keep you healthy.
5. Red Meat
Like almonds, red meat is protein-rich. It also has a lot of iron that is important for the keratin in your nails and hair. Iron-deficiency is also associated with thin hair and koilonychia which is a nail disease characterized by spoon-shaped nails. Don’t eat it every day of the week, though, because it is high in saturated fat. One cut of lean beef a week should be a safe value that can be enhanced by other iron supplements.
