Taking care of your hair and nails through nutrition involves ensuring you have a well-balanced diet rich in essential vitamins, minerals, and proteins. Here are some key nutrients and dietary tips to help maintain healthy hair and nails:

1. Protein: Hair and nails are primarily made of a protein called keratin. Ensure you're getting enough protein in your diet from sources like lean meats, fish, eggs, dairy, legumes, nuts, and seeds.

2. Biotin: Biotin, also known as vitamin B7, is essential for healthy hair and nails. Foods rich in biotin include eggs, nuts, seeds, whole grains, and leafy greens. You can also consider taking biotin supplements, but consult with a healthcare professional before doing so.

3. Iron: Iron deficiency can lead to brittle nails and hair loss. Incorporate iron-rich foods like lean meats, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals into your diet.

4. Omega-3 fatty acids: Omega-3 fatty acids help nourish hair follicles and promote healthy hair growth. Include sources of omega-3s such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts in your diet.

5. Vitamin E: Vitamin E acts as an antioxidant and helps protect hair and nails from damage. Foods high in vitamin E include almonds, sunflower seeds, spinach, avocados, and olive oil.

6. Supplement: Try AussieSupps Hair, Skin And Nails to help support and promote hair growth, skin health and collagen formation.
   
   
7. Vitamin A: Vitamin A promotes the production of sebum, which moisturizes the scalp and keeps hair healthy. Good sources of vitamin A include sweet potatoes, carrots, spinach, kale, and eggs.
   
   

8. Vitamin C: Vitamin C is important for collagen production, which is essential for healthy hair and nails. Incorporate foods rich in vitamin C such as oranges, strawberries, kiwi, bell peppers, and broccoli into your diet.

9. Zinc: Zinc helps with tissue growth and repair, including hair and nail growth. Foods rich in zinc include oysters, beef, poultry, lentils, chickpeas, and pumpkin seeds.

10. Stay hydrated: Drink plenty of water throughout the day to keep your hair and nails hydrated and healthy.

11. Limit processed foods and sugar: Processed foods and excessive sugar intake can contribute to inflammation and weaken hair and nails. Focus on whole, nutrient-dense foods instead.

In addition to these dietary tips, ensure you're practicing good hygiene habits for your hair and nails, such as using gentle products, avoiding excessive heat styling, and keeping your nails clean and trimmed. If you have specific concerns about your hair or nails, it's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.