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Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health. Meghan enjoys cooking and running and believes that with just some basic knowledge, you can gain the confidence in yourself to know that you can eat well.

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Dietitian Consult
by Meghan Tiernan, MS, RD, LDN

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Eating a well balanced diet does more than just help you lead a healthy lifestyle and promote weight loss. It also plays a role in healthy hair and nails. Here is a list of some of the top nutrients that are related to healthy hair and nails. All of these vitamins and other nutrients have protective characteristics to promote healthy hair and nail growth, including having antioxidant properties, promote strength, enhance circulation and prevent breaking or drying of the hair and nails.

Here is a list of some of the important vitamins and other nutrients and where you can find them to help promote healthy hair and nail growth.

Vitamin A - Carrots, cheese, low fat dairy, sweet potatoes, fish oil, pumpkin, berries, spinach, broccoli, swiss chard, eggs, fish and meat


Vitamin C - Red and green peppers, leafy greens, kiwis, oranges and other citrus fruits, broccoli, swiss chard, spinach and sweet potatoes


Vitamin E - Sunflower seeds, leafy greens, corn, nuts, berries, wheat germ, almonds, walnuts and vegetable oil


B vitamins Whole grains, eggs, salmon, sunflower seeds, nuts, fish, chicken, beans and low fat milk


Biotin - Whole grains, beans, nuts, eggs, lentils, soy, and almonds


Omega fatty acids Fish, ground flax seed, vegetable oils (canola, olive) and nuts


Iron Meat, fish, chicken, spinach, beans, apricots, legumes, beans, whole grains, ground flax, dates, raisins and fortified cereals

Zinc Oysters, chicken, fish, fortified cereals, nuts and beans

As you can see, most of these foods are likely to be consumed on a typical day of healthy eating, so just another reason to keep eating a healthy diet!

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