11 Foods You Should Eat For Strong Nails

Even if you treat yourself to frequent manicures, you probably pay little attention to your nails. After all, they are simply sort of there, and it’s uncommon for the majority of us to be overly concerned about our nail health.

However, if you’ve ever had dry, brittle nails that feel weak or easily break, you understand how distressing it can be, as it’s not only about the appearance of your tips. It turns out that your fingernails might be a sign of underlying health problems or just obvious evidence that your diet is deficient in key vitamins and minerals.

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11 foods you should eat for strong nails

However, fear not: including these 11 items into your diet is the simplest (and tastiest!) method to promote the growth of long, strong nails — without the need for supplements, treatments, or anything containing harsh chemicals.

Turkey, chicken, and beef chickens are all examples of lean meats.

Protein, in the same manner, that helps develop strong muscles, also benefits your fingernails. A dermatologist and author Dr. Ava Shamban recently told The Huffington Post, lean foods are beneficial for nails.

“Nails are formed of protein,” she explained, “so the first thing you can do is increase your protein intake.” To maintain nails in tip-top form, she suggests eating lean fowl, fish, beef, and pig.

Berries and fruits — particularly blueberries, strawberries, and bananas

Consuming enough fruit is a simple and tasty method to ensure your diet is nutrient– and vitamin-dense, but did you know these snack favorites are also beneficial to your nails?

Indeed, there are several all-star fruits that you may incorporate into your diet to provide a quick nutritional boost as well as thicker, stronger tips. Among them are blueberries, which registered dietitian Erin Palinski-Wade described recently in an interview with Health magazine.

According to Palinski-Wade, “Antioxidants help protect the cells in your body from free radical damage. This damage raises stress hormones and inflammation in the body, affecting all cells, including those in the hair and nails.” Blueberries “are one of the most antioxidant-dense fruits.” Additionally, Livestrong notes that blackberries and grapes are abundant in antioxidants, making them an equally delectable treat for your fingers.

Other top possibilities are strawberries and kiwis, both of which are strong in Vitamin C. Vitamin C aids in the production of collagen, which naturally strengthens the nails. According to Livestrong, dried apricots and bananas are also excellent alternatives because they are high in vitamin A and B6.

Leafy dark greens, such as spinach, broccoli, and kale

We won’t lecture you on the significance of eating greens on a daily basis, but here’s another major reason: They help keep your nails as tough as nails. Leafy green vegetables, such as kale, spinach, broccoli, and collard greens, supply your body with the necessary iron, folate, and calcium to rebuild your nails.

Additionally, sweet potatoes, carrots, tomatoes, and bell peppers are vegetables.

If you want a bit more color on your plate, fear not — there are a plethora of vegetables that provide the same level of durability as nails without being completely dull.

Tomatoes and bell peppers are high in Vitamin C, which is beneficial for collagen production, while sweet potatoes and carrots are high in Vitamin A, which offers required antioxidants to maintain nails healthy and strong.

Almonds and sunflower seeds are among the nuts and seeds.

Snacking on nuts and seeds supplies a substantial dose of beneficial fats that your nails may want. According to registered dietitian Ashley Koff, almonds are an excellent source of protein and magnesium, adding, “Vertical ridges in your nails may be a symptom of insufficient magnesium.” Therefore, if you see those, you may wish to begin munching on almonds.

Additionally, sunflower seeds are the ideal remedy for weaker nails, according to nutritionist Vivian Goldschmidt. Apart from magnesium, she notes that “sunflower seeds include the trace elements manganese and copper, which are necessary for the synthesis and development of connective tissue in bones and cartilage,” as well as for nail strength.

She continues, “Additionally, these crunchy seeds include vitamins B6, zinc, and E. All of these minerals and vitamins are necessary for strong fingernails and bones.”


While it may seem too good to be true, wheat-based beer is high in silicon, a mineral that has been shown to strengthen bones and, therefore, nails. Of course, we’re not recommending you start drinking a keg of beer every day, but you can definitely fit in a cool one from time to time and notice the advantages when you look down at your fingertips. We’ll toast that.

Fortified milks

Ironically, alcohol can assist build bones in the same manner that milk can. Milk is high in calcium and vitamin D, all of which are necessary for developing strong, healthy nails capable of withstanding the daily abuse we subject them to, from typing to attempting to remove the batteries from your remote.


Whether scrambled, poached, fried, or in an omelet, eggs are a nutritious powerhouse that provides your body with so many beneficial nutrients that you’ll feel and see the advantages from head to toe – including your nails.

Here’s why, according to Goldschmidt: “They are one of the few foods that contain vitamin D, and their protein content is critical for healthy fingernails. Unlike meats, eggs have a high proportion of protein that is readily digested and absorbed by the body.”

“Additionally, eggs include vitamin B12, vitamins A and E, iron, and biotin (also known as Vitamin B7 or Vitamin H, and a part of the B-complex vitamins). Biotin has been clinically proven to improve the thickness of fingernails and decrease their brittleness and breaking.”

And, despite the fact that the sulfur smell associated with rotting eggs makes you gag, it turns out that sulfur is an essential ingredient for your nails. Who was aware?


We have lauded lean meats for their high protein level, but we also have to sing the praises of salmon, a fatty fish strong in protein, biotin, and omega-3 fatty acids, all of which are necessary elements for luscious nails.

Salmon is high in omega-3 fatty acids and vitamins B6 and B12, which help prevent nails from splitting, breaking, peeling, or otherwise disintegrating.

Legumes and beans such as lentils and lima beans

If you prefer a plant-based diet yet want to maintain beautiful nails, there are several nutrient-dense protein and biotin options that are not meat-based. Beans, for example, are high in biotin, a recognized powerhouse for nail health that aids in the growth of longer, stronger nails over time.

Legumes, such as lentils, are high in “nine vital vitamins and minerals, including B vitamins and biotin,” according to Eat This, Not That!, so you’ll want to incorporate them into soups and stews throughout the year to reap their nail-enhancing benefits.

Brown rice and oats are examples of whole grains.

They’re beneficial for your energy levels and general nutritional health, but did you know that complex carbs (as opposed to those found in white bread and wheat) are also detrimental to the health of your nails? Whole grains, such as brown rice, are excellent providers of biotin, silicon, and cysteine, all of which help keep your tips healthy.

According to Goldschmidt, oats are just as important. She declares, “Oats include micronutrients such as copper and zinc, which are necessary for maintaining strong fingernails and bones. Additionally, they include manganese, silicon, and B-complex vitamins, which all contribute to the health of the fingernails and bones.”

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