Vitamins A and B

• To get your nails to grow faster, get plenty of vitamin A and all of the B-complex vitamins in your diet. Vitamin A can be found in yellow and dark green vegetables. B vitamins can be found in meats and eggs.
  
  

Vitamin C

• Nail growth is also influenced by vitamin C, which can be found in green peppers as well as in citrus fruits.
  
  

Vitamins D and E

• Vitamin D, found in dairy products, and vitamin E, found in sunflower seeds, olives and spinach, also promote nail growth.
  
  

Stronger hair

• To make your hair grow faster and thicker, it needs B-complex vitamins as well as vitamin A. Eating a meal of meat or eggs and a selection of yellow and green vegetables will ensure healthier hair.
  
  

Protein power

• Eating plenty of protein is also essential for growing healthy hair and nails. Meat, particularly liver and other organ meats, provides plenty of protein as well as B vitamins.