💇 Best foods for healthy hair and nails
What to do — the quick answer
Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.
🥗 Eat more of
Red lentils (dry)Normal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (60 g): 2.2 mg Zinc
The evidenceEU claim Normal hair · 15.3 µg per portion Step 1“Biotin contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Hair colour · 0.78 mg per portion Step 1“Copper contributes to normal hair pigmentation.” EUR-LexEU CommissionEU claim Normal nails · 2.2 mg per portion Step 1All nutrients & evidence for red lentils (dry) →“Zinc contributes to the maintenance of normal nails.” EUR-LexEU Commission
Eggs, boiledNormal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (120 g): 1.6 mg Zinc
The evidenceEU claim Normal hair · 18.7 µg per portion Step 1“Biotin contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 37 µg per portion Step 1All nutrients & evidence for eggs, boiled →“Selenium contributes to the maintenance of normal nails.” EUR-LexEU Commission
Beef mince, leanNormal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (125 g): 5.4 mg Zinc
The evidenceEU claim Normal hair · 5.4 mg per portion Step 1“Zinc contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 5.4 mg per portion Step 1All nutrients & evidence for beef mince, lean →“Zinc contributes to the maintenance of normal nails.” EUR-LexEU Commission
MusselsNormal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (150 g): 2.5 mg Zinc
The evidenceEU claim Normal hair · 2.5 mg per portion Step 1“Zinc contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 2.5 mg per portion Step 1All nutrients & evidence for mussels →“Zinc contributes to the maintenance of normal nails.” EUR-LexEU Commission
Oat flakes (rolled oats)Normal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (50 g): 1.8 mg Zinc
The evidenceEU claim Normal hair · 1.8 mg per portion Step 1“Zinc contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 1.8 mg per portion Step 1All nutrients & evidence for oat flakes (rolled oats) →“Zinc contributes to the maintenance of normal nails.” EUR-LexEU Commission
Tuna, canned, drainedNormal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (100 g): 0.73 mg Zinc
The evidenceEU claim Normal hair · 80.4 µg per portion Step 1“Selenium contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 80.4 µg per portion Step 1All nutrients & evidence for tuna, canned, drained →“Selenium contributes to the maintenance of normal nails.” EUR-LexEU Commission
Wholemeal pasta, boiledNormal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (180 g): 2 mg Zinc
The evidenceEU claim Normal hair · 65.3 µg per portion Step 1“Selenium contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 65.3 µg per portion Step 1All nutrients & evidence for wholemeal pasta, boiled →“Selenium contributes to the maintenance of normal nails.” EUR-LexEU Commission
AlmondsNormal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (25 g): 0.79 mg Zinc
The evidenceEU claim Normal hair · 17.5 µg per portion Step 1All nutrients & evidence for almonds →“Biotin contributes to the maintenance of normal hair.” EUR-LexEU Commission
Button mushroomsNormal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (100 g): 0.51 mg Zinc
The evidenceEU claim Normal hair · 16 µg per portion Step 1All nutrients & evidence for button mushrooms →“Biotin contributes to the maintenance of normal hair.” EUR-LexEU Commission
HazelnutsNormal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (25 g): 0.52 mg Zinc
The evidenceEU claim Normal hair · 15.4 µg per portion Step 1All nutrients & evidence for hazelnuts →“Biotin contributes to the maintenance of normal hair.” EUR-LexEU Commission
TofuNormal hair & nailsHow it helps your hair & nailsHair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (150 g): 2.2 mg Zinc
The evidenceEU claim Hair colour · 0.41 mg per portion Step 1All nutrients & evidence for tofu →“Copper contributes to normal hair pigmentation.” EUR-LexEU Commission
Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review
Turn this into my daily hair & nails plan → How it works, step by step ↓
How hair grows
Hair follicles are the structures in the skin that form hair. NIH NIAMS
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Follicles form hair
Root cause: Follicles need a steady supply of a few nutrients; sudden hair loss needs a doctor.
🥗 Eat
- Red lentils (dry)Normal hair & nailsHow it helps your hair & nails
Hair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (60 g): 2.2 mg Zinc
The evidenceEU claim Normal hair · 15.3 µg per portion“Biotin contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Hair colour · 0.78 mg per portion“Copper contributes to normal hair pigmentation.” EUR-LexEU CommissionEU claim Normal nails · 2.2 mg per portionAll nutrients & evidence for red lentils (dry) →“Zinc contributes to the maintenance of normal nails.” EUR-LexEU Commission - Eggs, boiledNormal hair & nailsHow it helps your hair & nails
Hair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (120 g): 1.6 mg Zinc
The evidenceEU claim Normal hair · 18.7 µg per portion“Biotin contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 37 µg per portionAll nutrients & evidence for eggs, boiled →“Selenium contributes to the maintenance of normal nails.” EUR-LexEU Commission - Beef mince, leanNormal hair & nailsHow it helps your hair & nails
Hair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (125 g): 5.4 mg Zinc
The evidenceEU claim Normal hair · 5.4 mg per portion“Zinc contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 5.4 mg per portionAll nutrients & evidence for beef mince, lean →“Zinc contributes to the maintenance of normal nails.” EUR-LexEU Commission - MusselsNormal hair & nailsHow it helps your hair & nails
Hair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (150 g): 2.5 mg Zinc
The evidenceEU claim Normal hair · 2.5 mg per portion“Zinc contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 2.5 mg per portionAll nutrients & evidence for mussels →“Zinc contributes to the maintenance of normal nails.” EUR-LexEU Commission - Oat flakes (rolled oats)Normal hair & nailsHow it helps your hair & nails
Hair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (50 g): 1.8 mg Zinc
The evidenceEU claim Normal hair · 1.8 mg per portion“Zinc contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 1.8 mg per portionAll nutrients & evidence for oat flakes (rolled oats) →“Zinc contributes to the maintenance of normal nails.” EUR-LexEU Commission - Tuna, canned, drainedNormal hair & nailsHow it helps your hair & nails
Hair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (100 g): 0.73 mg Zinc
The evidenceEU claim Normal hair · 80.4 µg per portion“Selenium contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 80.4 µg per portionAll nutrients & evidence for tuna, canned, drained →“Selenium contributes to the maintenance of normal nails.” EUR-LexEU Commission - Wholemeal pasta, boiledNormal hair & nailsHow it helps your hair & nails
Hair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (180 g): 2 mg Zinc
The evidenceEU claim Normal hair · 65.3 µg per portion“Selenium contributes to the maintenance of normal hair.” EUR-LexEU CommissionEU claim Normal nails · 65.3 µg per portionAll nutrients & evidence for wholemeal pasta, boiled →“Selenium contributes to the maintenance of normal nails.” EUR-LexEU Commission - AlmondsNormal hair & nailsHow it helps your hair & nails
Hair follicles form hair. Biotin, zinc and selenium are authorised to contribute to the maintenance of normal hair, and zinc and selenium to normal nails. NIH NIAMSEUR-Lex
One portion (25 g): 0.79 mg Zinc
The evidenceEU claim Normal hair · 17.5 µg per portionAll nutrients & evidence for almonds →“Biotin contributes to the maintenance of normal hair.” EUR-LexEU Commission
How this step works · what slows it down · sources
Hair follicles in the skin form hair. Several nutrients are authorised to contribute to the maintenance of normal hair and nails. NIH NIAMSEUR-Lex
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.
Meal options built from this flow
Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.
Breakfast — pick one of 3
Tofu 150 g · 
Red sweet pepper 80 g · Button mushrooms 80 g · 
Spinach 40 g · 
Rapeseed (canola) oil 5 g · 
Wholemeal bread 50 g
Cottage cheese
Wheat germLunch — pick one of 3
Tofu 120 g · 
Edamame (immature soya beans) 80 g · 
Broccoli 80 g · Red sweet pepper 60 g · 
Brown rice, boiled 150 g · Rapeseed (canola) oil 5 g
Quinoa, boiled
Avocado
SalmonDinner — pick one of 3
Beef mince, lean 100 g · 
Kidney beans, canned, drained 100 g · 
Tomatoes 150 g · 
Onion 40 g · Red sweet pepper 60 g · Brown rice, boiled 120 gTofu 150 g · 
Cauliflower 120 g · Spinach 50 g · 
Green peas, frozen 60 g · Brown rice, boiled 150 g · Rapeseed (canola) oil 5 g
GarlicSnack — pick one of 3
Pumpkin seeds
Sunflower seeds
Grapes
Wholemeal rye crispbread
Peanut butter (100% peanuts)
Banana
Skyr 150 g · 
Pomegranate 80 gIn short
Zinc and selenium contribute to the maintenance of normal hair and nails; biotin to normal hair; copper to normal hair pigmentation.
What official sources say
Key nutrients & daily targets
Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.
| Nutrient | Daily target | Basis |
|---|---|---|
| Zinc | 11 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Selenium | 55 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Biotin | 30 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Copper | 0.9 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Protein | 62 g | EFSA Population Reference Intake 0.83 g per kg body weight per day EFSA |
All authorised EU health claims for this goal (6)
Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.
Biotin contributes to the maintenance of normal hair.EUR-LexEU CommissionNIH ODS
Zinc contributes to the maintenance of normal hair.EUR-LexEU CommissionNIH ODS
Zinc contributes to the maintenance of normal nails.EUR-LexEU CommissionNIH ODS
Selenium contributes to the maintenance of normal hair.EUR-LexEU CommissionNIH ODS
Selenium contributes to the maintenance of normal nails.EUR-LexEU CommissionNIH ODS
Copper contributes to normal hair pigmentation.EUR-LexEU CommissionNIH ODS
Foods ranked by nutrient content (14)
Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.
Mussels · 150 g
Beef rump (lean red meat) · 125 g
Beef mince, lean · 125 g
Eggs, boiled · 120 g (2 eggs)
Wholemeal pasta, boiled · 180 g
Sardines in oil, drained · 90 g
Red lentils (dry) · 60 g
Mackerel · 125 g
Tofu · 150 g
Herring · 125 g
Tuna, canned, drained · 100 g
Turkey breast, skinless · 150 g
Cod · 150 g
Oat flakes (rolled oats) · 50 g
Example day from a hair & nails plan
Generated automatically for the reference adult. Your plan adapts portions, diet type and allergies.
Eggs, boiled 180 g (3 eggs) · Wholemeal bread 100 g · Spinach 50 g · Tomatoes 100 g · 
Olive oil 10 gTurkey breast, skinless 170 g · 
Pearl barley, boiled 260 g · 
Brussels sprouts 120 g · Olive oil 10 g
Kefir, low-fat 350 g · 
Kiwi fruit 130 gSources
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Alopecia areata (hair follicles) — NIH NIAMS
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service