20 Best Foods For Healthy And Strong Nails


Want nails that don’t just break easily but instead shine with health and strength? If the answer is yes, then you’ve found the ultimate guide to the best foods that can help make your nails strong.

Our diet plays a pivotal role in the health and strength of our nails, much like it influences our skin and hair. The right nutrients can improve nail growth, enhance their strength, and lead to a natural, vibrant shine.

We’ve listed the best foods, proven by science, to fortify your nails. Each food has a unique blend of vitamins, minerals, and proteins, all of which are essential to get the stronger, healthier nails you desire.

1. Eggs

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Eggs, rich in protein, boost nail health. Biotin in eggs helps strengthen nails and speeds up cell growth. It results in fewer nail splits and breaks. 

Adequate biotin intake thickens nails and prevents breakages. With vitamin D, eggs enhance calcium absorption for stronger nails. Add boiled or poached eggs to your morning meal for that essential biotin boost.

2. Almonds

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Almonds pack a punch for nail health. Key for healthy nail growth, almonds are rich in magnesium. Low magnesium can cause vertical ridges in nails, so it’s important to add almonds to your diet. 

Almonds are rich in biotin as well, which reinforces the nails’ strength. Add chopped almonds to your yogurt or oatmeal to easily consume more magnesium and get those shiny, healthy nails.

3. Salmon

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Salmon boosts nail strength, thanks to omega-3. These healthy fats moisturize your nail bed and improve cell health. Omega-3 also speeds up nail growth and makes them stronger and healthier. 

Plus, vitamin D in salmon aids in absorbing calcium, strengthening nails even more. I grill salmon weekly for my omega-3 fix, and my nails thank me for it.

4. Spinach

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Spinach is a nutrient-packed veggie that helps strengthen nails. Its iron content oxygenates nail cells so they don’t turn brittle. 

Without enough iron, nails become pale and weak. Besides, spinach has folate, which boost nail growth. Toss spinach into salads or smoothies for an iron-rich addition to your meals.

5. Sweet Potatoes

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Sweet potatoes boost nail strength with Vitamin A. It is an essential vitamin so that your nails stay healthy. Vitamin A also supports the production of keratin, a protein that strengthens nails. 

Lastly, vitamin A repairs nail damage and promotes nail regeneration. Packed with antioxidants that protect nail health, sweat potatoes are great to add to your diet. Bake them as a side dish or snack to get your vitamin A fix.

As a quick tip, you can easily put them in the microwave for about 5-6 minutes and wrap them in a wet paper towel to get the most beautiful steamed sweet potato.

6. Greek Yogurt

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Greek yogurt is a dairy product that is good for strengthening your nails. It is rich in protein that aids cell repair, even in your nails. Protein also assists in collagen and keratin production, elements that reinforce nail strength. 

Also, Greek yogurt is an excellent source of calcium. Calcium gives your nails hardness and durability. Add Greek yogurt to your smoothies or breakfast bowls for a protein and calcium boost. 

7. Sunflower Seeds

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Love crunchy snacks? Munch on sunflower seeds—they’re excellent for nail health. They pack vitamin E, an essential nutrient that makes them tough against breaks. The vitamin also promotes better blood flow to nail beds and gives them proper hydration and nourishment. 

Moreover, vitamin E protects nail bed cells from oxidative damage. Sunflower seeds also bring magnesium into the mix, a vital mineral for nail growth. I sprinkle them on salads or munch them during snack time, and if I really need a fix, I’ll spread some sunflower seed butter on bread or crackers with some banana on top.

8. Beans

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Beans are a delicious source of plant-based protein for nail growth. They contain biotin, which, as mentioned, is essential for healthy nails. Biotin from beans helps reduce nail splitting and breaking. 

Biotin also speeds up growth—it makes nails strong and healthier. Beans are packed with iron, an important nutrient that supports healthy nail beds. Incorporate beans into soups, salads, or as a main protein in your dishes.

9. Carrots

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Carrots are good for nail strength because of their high vitamin A content. Vitamin A promotes strong nails and supports their growth. It also repairs nail cells and prevents easy breakage. 

The vitamin C content in carrots supports collagen production, which is important for nail strength. I enjoy munching on carrots, and I also love to add them to my soups and salads for extra nutrition.

10. Avocados

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Avocados are a fantastic source of essential nutrients that contribute to nail strength and health. They contain both vitamin E and omega-3 fatty acids. These nutrients work together to moisturize your nails and prevent brittle nails. 

Moreover, nutrients like B vitamins from avocados promote a healthy nail bed and stronger nails. Incorporate avocados into your diet by adding them to salads or making guacamole, who doesn’t love some good nachos?

11. Blueberries

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Blueberries have a high antioxidant content that helps protect your nails from damage. Antioxidants also fortify your nails against daily wear and tear. 

Plus, blueberries bring vitamin C into the mix, essential for nail strength and repair. I always have blueberries in my freezer, perfect to sprinkle blueberries into your morning oatmeal. I love blueberry jam on my toast, and I blend blueberries into smoothies to kickstart my day.

12. Poultry

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The nutrients in poultry, like chicken or turkey, boost nail strength. They are a good source of protein, which is important for nail growth and repair. Protein also promotes the production of keratin, which helps make nails strong. 

Eating enough protein makes sure your nails stay strong and healthy. Poultry also have essential B vitamins that further enhance nail health. Include poultry in your meals several times a week for best results. For example, you can include chicken breast in your dinner or eat a turkey sandwich if you need lunch on the go.

13. Oysters

Oysters on ice with lemon
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Oysters work wonders for nail health. They are rich in zinc, essential for nail growth and repair. Zinc plays a part in protein synthesis and cell division, which benefits nails.

Low zinc levels might slow nail growth and weaken them. Oysters also contain iron, a nutrient that helps prevent brittle nails and white spots. Enjoy oysters as a delicacy or occasional treat to boost zinc intake.

14. Oranges

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Oranges provide a zesty punch that’s good for your nails. They burst with vitamin C, which promotes collagen production. Collagen builds the structure of nails and makes them stronger. 

Not to mention, the antioxidants in oranges protect nails from environmental damage. Antioxidants also promote overall health, including nail health. Drink fresh orange juice (no store-bought juice) or eat the fruit whole to benefit from its vitamin C content.

15. Red Peppers

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Red peppers are excellent veggies to add to your diet. The nutrients in red peppers can help maintain strong and healthy nails because they are rich in vitamin C. As mentioned, this vitamin is important for collagen formation for nail strength. Keeping your vitamin C intake up helps to keep your nails resilient against breaks and splits. 

Moreover, vitamin C promotes healthy skin around your nails, and in turn, reduces hangnails. Add sliced red peppers to salads or as a snack to get a vitamin C boost.

15. Pumpkin Seeds

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Pumpkin seeds boost your nail strength. They are an excellent source of zinc, essential for healthy nail growth. Zinc fortifies nail structure and helps cell repair, which prevents brittleness. 

Munch on pumpkin seeds to up your zinc intake and strengthen your nails. They also bring omega-3 into the mix, which hydrates your nails so they don’t break easily. Try them roasted or toss them on top of salads or other dishes for that zinc boost.

16. Lentils

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Lentils benefit your nails due to their high protein content. Protein from lentils supports the formation of keratin, which strengthens nails. 

They are also a great source of biotin—a nutrient that further enhances nail health. The combination of nutrients in lentils promotes nails to grow out strong and resistant to damage. Include lentils in your diet through soups, salads, or as a side dish.

17. Quinoa

Quinoa Salad with Lemon Lime Pepper Greens and Vegetables
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Quinoa is a superfood for your nails due to its high protein and magnesium content. Protein supports keratin production for strong nails while magnesium helps nail growth. 

Additionally, it contains zinc to help repair and strengthen nails. Eat quinoa to maintain robust and resilient nails. Use quinoa as a rice substitute or add it to salads for a nutritious boost.

18. Milk

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Milk is a stand-out choice to promote stronger nails. It’s rich in calcium, which is essential for healthy nail growth. Calcium strengthens nails, so they are less likely to peel and break. 

Additionally, milk provides protein that supports the keratin structure for hardy nails. Hence, strong nails are a sign of good calcium intake and overall health. Drink a glass of milk or add it to your cereal to increase your calcium intake.

19. Green Tea

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Boost your nail health while you sip green tea. It is a refreshing beverage rich in antioxidants that help protect nails from damage and aging. Antioxidants also help maintain the health and growth of nails. 

The anti-inflammatory properties of green tea also benefit the nail bed and cuticles. Incorporate a cup of green tea into your daily routine for its beneficial effects. Be aware that green tea contains theine, which is similar to caffeine in coffee, so try to drink it early in the day.

20. Walnuts

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Walnuts are a fantastic food choice to boost the strength and health of your nails. Rich in omega-3 fatty acids, walnuts provide essential nutrients to moisturize the nail bed and improve the strength of your nails. These healthy fats promote elasticity and prevent brittleness, making your nails less susceptible to breaking. 

And with biotin and vitamin E content, walnuts can help improve nail health and protect against damage. Sprinkle chopped walnuts over your salads or snack on a small handful to reap the benefits.

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This article originally appeared on Savvy Homemade

Author: Angela Wills

Title: Founder and Author - Savvy Homemade

Expertise: Beauty Recipes, Skincare Formulation, Soapmaking, DIY Crafts, Parenting

Angela Wills is an author, founder, and the driving force behind Savvy Homemade. With over fifteen years of experience, she brings a wealth of knowledge and dedication to every post she writes. She is fearlessly dedicated to creating tried and tested beauty recipes, skincare formulations, soap recipes, and many other DIY crafts that will work for everyone. Angela has a Diploma in Skincare Formulation, is a proud member of the Handcrafted Soap & Cosmetic Guild, and infuses each DIY product with her passion and expertise.

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