Liam Carter
The food we eat has a massive impact on our health and overall well-being, and this includes the health of our nails. Nutrient-dense foods are the key to strong nail growth, and a diet rich in vitamins, minerals, and nutrients will help support the growth, formation, and strength of new nail cells. So, what are the best foods to eat for stronger nails?
| Characteristics | Values |
|---|---|
| Nutrient-dense foods | Spinach, kale, arugula, bok choy, collard greens, pumpkin seeds, nuts, legumes, chicken, turkey, salmon, eggs, lentils, beans, avocado, grapefruit, whole grains, lean meats, tofu, vegetables, Greek yogurt, etc. |
| Vitamins | B12, B9, B7, C, A, and D |
| Minerals | Iron, calcium, zinc, and magnesium |
| Protein | Poultry, chicken breast, turkey, legumes, Greek yogurt, and eggs |
| Hydration | Water, fruits, vegetables, yogurt, and soups |
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What You'll Learn
Eat more eggs, especially the yolks
Eating the right foods is one of the best ways to strengthen nails. One of the most recommended foods for nail health is eggs, especially the yolks.
Eggs are a great source of protein, which is the main component of keratin, the protein that nails are made of. They also contain vitamin D, which regulates calcium levels, helping your nails grow strong.
The yolks, in particular, are rich in biotin, a B-complex vitamin that promotes healthy cell growth and aids in the metabolism of protein-building amino acids. Biotin has been shown to increase nail firmness, hardness, and thickness, and it may be an effective treatment for some nail conditions. It also helps prevent nail splitting.
It is important to eat cooked eggs, as raw egg whites contain avidin, a protein that binds to biotin and interferes with its absorption. By cooking egg whites thoroughly, your body will be able to better absorb biotin.
In addition to biotin, eggs also provide essential amino acids and healthy fats that nourish nail growth from within. So, eating more eggs, especially the yolks, can be a great way to improve your nail health and promote stronger nail growth.
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Consume healthy fats like salmon, nuts, seeds, and avocado
Consuming healthy fats is essential for achieving stronger nails. Salmon, nuts, seeds, and avocados are excellent sources of these healthy fats. Salmon, for instance, is packed with omega-3 fatty acids, which help nourish your nails and keep them from becoming dry and brittle. It is also a good source of vitamin B12, which helps prevent nail discolouration and excessive curving.
Nuts and seeds are also great additions to your diet for stronger nails. Pumpkin seeds, in particular, are rich in zinc, which supports nail growth and repair. Other nuts and seeds, such as flaxseeds, also contain omega-3 fatty acids, which are crucial for maintaining healthy nails.
Avocados are another healthy fat option that can improve your nail health. They are rich in vitamins A, B, and E, as well as healthy fats that help your body quickly absorb these nutrients. This can result in a noticeable improvement in the appearance of dull nails.
By incorporating these foods into your diet, you can promote stronger and healthier nails while also benefiting from the numerous other nutritional advantages that these foods provide.
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Get your vitamins: B7, B9, B12, C, and D
Vitamin B7, also known as biotin, is a water-soluble vitamin found in some foods and supplements. It plays a vital role in assisting enzymes to break down fats, carbohydrates, and proteins in food. While there is no Recommended Dietary Allowance (RDA) for vitamin B7, there is an Adequate Intake (AI) level of 30 micrograms daily for adults and pregnant women, and 35 micrograms for lactating women.
Vitamin B9, or folate, is also water-soluble and naturally found in many foods. It is involved in protein metabolism and plays a critical role in producing healthy red blood cells. The Recommended Dietary Allowance (RDA) for vitamin B9 is 400 micrograms of dietary folate equivalents (DFE) for men and women aged 19 years and older. Pregnant and lactating women require 600 mcg DFE and 500 mcg DFE, respectively.
Vitamin B12 is mainly found in animal products, especially meat, fish, eggs, and dairy. It is necessary for maintaining healthy nerves and typical brain function. The Reference Daily Intake (RDI) for vitamin B12 is about 2.4 micrograms, slightly higher for pregnant or nursing women. Organ meats, such as liver and kidneys, are particularly rich sources of vitamin B12.
Vitamin C, or ascorbic acid, is found in a wide variety of fruits and vegetables. It has several important functions, and a lack of vitamin C can lead to scurvy. Adults aged 19 to 64 need 40mg of vitamin C daily, which can be obtained through a varied and balanced diet.
Vitamin D is important for strong bones and overall health. While it can be challenging to obtain sufficient vitamin D from natural food sources, certain foods are fortified with this nutrient. Seafood, such as salmon, shrimp, and sardines, and UV-treated mushrooms are good sources of vitamin D.
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Focus on protein-rich foods like chicken, turkey, legumes, and Greek yogurt
Eating foods that are rich in protein is beneficial for nail health. Nails are made of a protein called keratin, so it is important to consume enough protein to maintain strong nails.
Chicken and turkey are lean protein sources that support overall nail health. They also provide collagen, which is crucial to nail health. If you are vegetarian or vegan, legumes are an excellent source of protein and iron. Iron is an essential nutrient that can help prevent nail splitting.
Greek yoghurt is another food that is high in protein. It is also a calcium-rich dairy product, which is important for nail health.
Eggs are also a good source of protein and biotin, which increases the firmness, hardness, and thickness of nails.
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Add iron-rich foods like spinach, beans, and lentils
If you want stronger nails, it's important to eat a diet rich in nutrients. One essential nutrient for nail health is iron, which can help prevent nail splitting. Iron-rich foods include spinach, beans, and lentils, all of which can contribute to stronger nails.
Spinach, for example, is packed with calcium, iron, and zinc. These substances can strengthen nails and prevent white lines and spots from appearing under your nail beds. If you're looking for a plant-based source of iron, spinach is a great option, as it's high in folate and calcium in addition to iron.
Beans and lentils are also excellent sources of iron, as well as protein, which is another crucial nutrient for nail health. Inadequate protein intake can lead to soft, weak nails that break easily, so it's important to include enough protein-rich foods in your diet. Beans and lentils are also versatile and can be added to salads, served with rice, or used in dips like hummus.
In addition to iron and protein, there are other key nutrients that contribute to nail health. These include biotin, healthy fats, antioxidants, and omega-3 fatty acids. Omega-3s, in particular, help keep nail cells moisturized, reducing the risk of splitting and chipping.
By incorporating iron-rich foods like spinach, beans, and lentils into your diet, along with other nutrient-dense foods, you can promote stronger and healthier nails.
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Frequently asked questions
Eating a variety of whole foods is the best way to get the nutrients you need for stronger nails. A diet rich in protein, vitamin C, folate, vitamin B9, vitamin B12, iron, and magnesium will help nails grow stronger.
Foods that are rich in these vitamins and minerals include:
- Eggs
- Spinach, kale, arugula, bok choy, and collard greens
- Salmon and other fatty fish
- Nuts and seeds
- Beans and legumes
- Citrus fruits
- Yogurt
- Chicken and turkey
While supplements may be helpful, it's more important to get these nutrients from whole foods. A diet that contains a variety of whole foods is often richer in nutrients and is preferred over just supplementation.
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