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The type of foods people eat can affect their physical appearance, ranging from weight to skin. If you want to have stronger nails and thicker hair, include these 10 food items into your diet.

1. Whey Protein

Whey protein powder is a supplement that can help boost the health of your hair. In order for hair stay healthy and shiny, it needs protein to produce keratin. When you are not getting enough protein, your hair can suffer. To make sure you are getting enough protein, add a little bit of whey protein to a meal.

2. Red Meat

Even though red meat has earned a reputation for being bad for the heart, a little bit of it can help boost hair and nail health. Red meat is rich in protein and iron and the latter nutrient can help thicken hair.

3. Eggs

Eggs are a great source of protein. They also have some vitamin D and biotin, which is a B-complex vitamin that helps with the production of keratin.

4. Salmon

Fish with high levels of omega-3 fatty acids, such as salmon, are extremely healthy. Not only is salmon good for the heart, it is also good for the hair and nails because it has biotin and protein.

5. Beer

When consumed in moderation, beer can boost the circulation to your scalp, leading to better hair growth. Beer contains silicon, a trace mineral that can reduce the brittleness of your hair and nails.

6. Oysters

Oysters are rich in zinc, which produces proteins that can be found in hair and nails. Just one serving of oysters pack 74 grams of zinc.

7. Milk

Milk could potentially help prevent hair shedding. According to some studies, low vitamin D levels correlated to hair loss. Drinking vitamin-D fortified milk could possibly help prevent hair loss.

8. Blueberries

Blueberries have high levels of antioxidants. Antioxidants can protect your cells from damaging free radicals that can increase your levels of stress hormones and inflammation, which could hurt hair and nail health.

9. Brazil Nuts

Brazil nuts are rich in selenium, which is a trace element that has protective powers against oxidative stress. Some studies have found that rats with selenium deficiency had sparse hair growth.

10. Almonds

Almonds are one of the healthiest nuts that people can eat. Not only are they good for your body, they are also good for your hair and nails due to the high magnesium content. Magnesium can fight the effects of stress, which can take a toll on your hair and nails.