Eat plenty of protein

• A diet rich in protein is essential for healthy skin, hair and nails.Meat image by Svetlana Kashkina from Fotolia.com
  
  Keratin is a hardened protein and depends on adequate intake of complete protein, zinc and sulfur according to Joanne Larsen of Ask the Dietitian.com. Chicken, fish, lean beef, yogurt and cottage cheese are all good sources.
  
  

Consume adequate iron

• According to the Global Gourmet, four or five medium oysters contain 100 percent RDA of iron.oysters on a plate image by Lombok from Fotolia.com
  
  Iron helps cells obtain protein and oxygen. TODAY nutritionist Joy Bauer recommends eating oysters, clams, lean beef, tofu, lentils and black eyed peas to boost iron intake.
  
  

Get plenty of vitamin C

• Vitamin C also helps boost immunity.vitamin c image by fotohansi from Fotolia.com
  
  Vitamin C helps the body absorb iron. Choose citrus fruits, broccoli, kale, bell peppers, dark green leafy vegetables and strawberries.
  
  

Ensure you're getting enough zinc

• Shrimp is another great shellfish option.shellfish image by Mat Hayward from Fotolia.com
  
  Wheat germ and shellfish including crab are packed with zinc.
  
  

Include B vitamins

• Dark green leafy vegetables are a good dietary source of folic acid.green vegetables image by Steve Lovegrove from Fotolia.com
  
  These important vitamins help deliver oxygen and nutrients to the cells. Especially important are vitamins B6, B12 and folic acid according to Bauer. Taking a multivitamin can ensure your body gets enough of all these vitamins.