What foods to eat for healthy hair, nails, and lashes?

Proteins

Proteins are building blocks for the human body. They consist of amino acids, and help muscle growth, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body. Proteins could be complete and incomplete. Complete proteins have all essential amino acids. Complete proteins are beef, chicken, fish, eggs, milk, feta cheese, etc. In the contrary incomplete proteins don’t have all of the essential amino acids, like vegetables, fruits, grains, seeds and nuts.

Top 10 foods highest in protein: https://www.healthaliciousness.com/articles/foods-highest-in-protein.php

Biotin

Biotin is an important component of enzymes in the body that break down certain substances like fats, carbohydrates, and others. Biotin promotes cell growth and metabolism that helps in hair, nails and eyelashes growth and prevents brittle, fragile hair. Severe biotin deficiency can lead to loss of hair, lashes, and eyebrows, broken and fragile nails. Foods that contain Biotin include:
Vegetables - swiss chard (most amount of biotin), carrots, onions, cucumbers and cauliflower. Nuts - almonds, walnuts, milk, eggs, but be careful not to eat too many egg whites as it binds biotin. Fruits - strawberries and raspberries. Fish - Halibut.

Vitamin E

Vitamin E provides good blood circulation, which includes the blood flow near the scalp. Foods high in vitamin E include avocados, nuts and olive oil. When hair is dry and brittle it breaks easily and also falls out easier. Foods high in fatty acids are nuts, especially walnuts, fish (in particular salmon) and soy.

Top 10 foods highest in Vitamin E: https://www.healthaliciousness.com/articles/foods-highest-in-protein.php

Vitamin B and Folic Acid

Vitamin B5 or Pantothenic Acid prevents graying, hair loss, eyelash loss and nail breakage. Hair follicle starts to fall due to lack of this vitamin in our body, nails become fragile and eyelashes get thin. Good sources of Vitamin B5 are whole grain cereals, brewer’s yeast, organ meats, egg yolks, milk, peanuts and legumes.

Vitamin B6 or Pyridoxine helps in preventing hair loss. It also helps in creating melanin that gives hair its color. Some of the food sources for Vitamin B6 are yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk.

Vitamin B9 or folic acid is required for cell growth and helps improve mental health. Good sources of folic acid are green leafy vegetables, legumes, seeds, liver, poultry, eggs, cereals and citrus fruits.

Vitamin C

Vitamin C is an essential nutrient for the treatment and prevention of a variety of hair disorders, which can damage your hair and affect normal hair growth. Food rich in Vitamin C are mango, broccoli, kiwifruit, sweet potatoes, berries, turnip greens and papayas.

Top 10 foods highest in Vitamin C: https://www.healthaliciousness.com/articles/vitamin-C.php

Vitamin A

Vitamin A is good for hair because it helps to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner. Vitamin A rich foods include butter, egg yolks, fish, fortified milk, organ meats (such as liver), and dark green, orange, red (pomegranate), and yellow fruits (persimmons, mangoes) and vegetables, which all contain beta-carotene.

Top 10 foods highest in Vitamin A: https://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php