Meat containing zinc
Zinc is involved in the growth and division of cells, and because nails and hair go through a rapid cell division on a regular basis, they require adequate zinc to be healthy. In fact, alopecia and a zinc deficiency often go hand in hand. It is recommended that women get 8 milligrams of Zinc per day, and red meat is the best source of it. A 3.5-ounce serving of ground meat offers about 44 percent of the daily recommended amount. Meanwhile, a 3-ounce serving of veal offers 29 percent of the daily requirement for zinc. A 4-ounce serving of pork offers about 25 percent of the daily requirement.