Noah Sinclair
Diet is a major factor when it comes to nail health. Eating the right foods can help nails grow long, strong and healthy. Nails are made of a protein called keratin, so it's important to eat enough protein. This can come from animal sources such as lean meats, poultry, fish, beef, pork and eggs, or plant-based sources like beans, legumes, tofu, quinoa and nuts. Other important nutrients for nail health include vitamin C, vitamin D, vitamin E, biotin, calcium, iron, folate, magnesium, collagen, healthy fats and antioxidants. Many fruits and vegetables are rich in these nutrients, including berries, sweet potatoes, citrus fruits, avocados, leafy greens such as spinach and kale, and whole grains.
| Characteristics | Values |
|---|---|
| Nutrient-dense foods | Protein, biotin, healthy fats, antioxidants |
| High-protein foods | Meat, eggs, chicken, turkey, beans, legumes, tofu, vegetables, quinoa, nuts |
| High-antioxidant foods | Berries, sweet potatoes, blackberries, grapes, strawberries, kiwis, citrus fruits, green leafy vegetables |
| High-calcium foods | Dairy products, Greek yoghurt, leafy greens |
| High-iron foods | Leafy greens, kale, arugula, watercress, spinach, collards |
| High-vitamin A foods | Sweet potatoes, dried apricots |
| High-vitamin B6 foods | Bananas |
| High-vitamin B7/biotin foods | Eggs, whole grains, oats |
| High-vitamin C foods | Citrus fruits, bell peppers |
| High-vitamin D foods | Eggs |
| High-vitamin E foods | Almonds |
| High-zinc foods | Almonds, pumpkin seeds |
| High-magnesium foods | Nuts, seeds, avocados, whole grains |
| High-omega-3 fatty acids foods | Salmon, Udo's Oil |
| High-collagen foods | Bone broth |
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Eat more eggs
If you're looking to improve your nail health, eating more eggs may be a great option for you. Nails are made of a tough protein called keratin, and eggs are a rich source of protein. In fact, eggs are one of the few foods that nutritionists recommend as a good source of vitamin D, which regulates calcium levels and helps your nails (and bones) grow strong.
Eggs are also a powerhouse of biotin (vitamin B7), which has been shown to increase firmness, hardness, and thickness of brittle nails. They are also a great source of healthy fats, which help supply the body with magnesium, an essential mineral for bone and nail health.
The yolks, in particular, offer biotin and healthy fats, so it may be best to avoid egg-white omelets if you're looking to boost your nail health. Additionally, eggs are a source of sulfur, which is important for nail growth.
Eggs are also incredibly versatile and can be enjoyed in a variety of dishes, from omelets and scrambled eggs to egg salad and frittatas. So, if you're looking to improve your nail health, be sure to incorporate more eggs into your diet.
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Consume oily fish
Oily fish, such as salmon, trout, mackerel, tuna, and sardines, are rich sources of omega-3 fatty acids, which are essential for maintaining strong and healthy nails. These fatty acids help lubricate and moisturize your nails, giving them a shiny appearance and reducing inflammation in the nail bed.
The omega-3 fatty acids found in oily fish promote nail health by nourishing and supporting the growth of the cells that form your nail plate. A deficiency in omega-3s can lead to dry, brittle nails, so ensuring adequate intake is crucial for nail strength and appearance.
In addition to omega-3s, oily fish also provide other important nutrients for nail health. For example, they are a good source of high-quality protein, which is necessary for the production of keratin, the protein that gives nails their strength and resilience. Nails that lack sufficient protein become brittle and discolored.
Oily fish also contain vitamin B12, which plays a vital role in nail health. A deficiency in vitamin B12 can result in discolored nails and affect the oxygen supply to your nail cells, as this vitamin is crucial for red blood cell production and oxygen transportation.
Consuming oily fish as part of a balanced diet can, therefore, be a beneficial strategy for promoting nail strength and overall nail health. The omega-3 fatty acids, protein, and vitamins found in these types of fish work together to nourish your nails from within, resulting in stronger, healthier, and more attractive nails.
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Snack on nuts and seeds
Snacking on nuts and seeds is a great way to improve your nail health. Nuts and seeds are rich in nutrients that can help your nails grow stronger and healthier.
Firstly, nuts and seeds are a great source of protein, which is essential for nail health. Nails are made of a tough protein called keratin, so ensuring you have enough protein in your diet will help your nails grow strong and resilient. Examples of nuts that are high in protein include almonds, cashews, and brazil nuts. Pumpkin seeds are another great option, as they are also rich in zinc, vitamin E, and fibre.
Secondly, nuts and seeds are a good source of healthy fats, which help supply the body with magnesium. Magnesium is essential for nail health, and a deficiency can lead to vertical ridges in your nails. Examples of nuts that are high in healthy fats include avocados, which also contain biotin, a nutrient that helps prevent dry skin, brittle hair, and nails.
In addition to their nutritional benefits, nuts and seeds are also a convenient and portable snack. You can easily add them to your diet by keeping a small bag of nuts and seeds with you for when you're on the go. So, if you're looking for a tasty and nutritious way to improve your nail health, snacking on nuts and seeds is a great option.
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Get your greens
Eating your greens is a great way to get the vitamins and minerals you need for strong, healthy nails.
Nails are made of a protein called keratin, so it's important to eat enough protein to keep your nails strong and prevent them from becoming brittle and discoloured. Meat, poultry, fish, beef, and pork are all good sources of protein, but if you're plant-based, you can get protein from beans, legumes, tofu, and some vegetables.
Green, leafy vegetables like spinach, kale, arugula, bok choy, and collard greens are packed with iron, folate, and calcium, all of which are essential for nail health. These minerals help to strengthen nails and prevent them from becoming brittle. You can add these greens to smoothies, salads, stir-fries, or omelettes to get your daily dose.
Vitamin C, found in citrus fruits and bell peppers, is another important nutrient for nail health. It helps produce collagen, which makes nails more resilient. Whole grains are also a good source of biotin, a B vitamin that improves nail thickness and reduces nail splitting.
In addition to these specific foods, it's important to maintain a balanced diet overall. Eating a variety of nutrient-dense foods will ensure that your body, nails included, are getting the nourishment they need to stay strong and healthy.
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Stay hydrated
Staying properly hydrated is essential for maintaining healthy nails. When your body is dehydrated, water is directed to more vital organs, leaving your nails without the moisture they need. According to Arlington Dermatology, around 18% of water makes up a healthy, hydrated person's nail bed. Therefore, when moisture levels drop within the body, the nails become brittle.
Drinking enough water can help restore your nails to their full health, making them plump and preventing them from drying out, peeling, and splitting. It is recommended to drink eight glasses of water a day to maintain proper hydration.
However, it is important to note that frequent exposure to water can also negatively affect your nails. Nails can absorb water more readily than the skin, and the constant change in water content puts a strain on the bonds between the small cells that make up the nail, resulting in weakened nails. Therefore, it is crucial to maintain a balance and ensure you are neither dehydrated nor over-hydrated.
Additionally, the quality of water you consume matters. Hard water, which has high levels of minerals, can damage your nails over time, causing them to become thin, weak, and discolored. Installing a water softening system can help address this issue by reducing the mineral content in your water.
In summary, staying adequately hydrated is crucial for nail health, but be mindful of the quality of water you consume and avoid over-hydration or frequent exposure to water, as this can also impact the strength and appearance of your nails.
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Frequently asked questions
A diet rich in protein, vitamins, minerals, and antioxidants is key to achieving stronger nails. Some foods that fit the bill include eggs, salmon, lean meats, nuts, seeds, and dairy products.
Antioxidants in fruits and vegetables help protect nail cells from oxidative stress and environmental damage, further promoting strong and healthy nails.
Some foods that are high in antioxidants include berries, sweet potatoes, blackberries, grapes, and leafy greens.
Vitamins that are essential for nail health include vitamin A, vitamin C, vitamin D, and biotin. Magnesium and zinc are also important minerals for nail health.
