10 Amazing Foods for Nail Growth and Strength

“A healthy diet is the first and most important step in keeping nails strong and beautiful.” is already correct and accurate,” says Thuy Nguyen, celebrity manicurist and founder of The Cosmo Studio, whose A-list clients include Reese Witherspoon, Nicole Kidman, Oprah Winfrey, Jessica Biel, Mindy Kaling, and Elizabeth Arden.

“Nutrition plays a pivotal role in the maintenance of optimal nail health. Just as our diet can impact the health of our skin, hair, and other organs, it also exerts a profound influence on the condition of our nails.” agrees Dr. Shereene Idriss, board-certified dermatologist and founder of Idriss Dermatology in New York City. “The natural nails, often overlooked in the broader context of overall health, serve as a subtle but important barometer of our well-being. Their appearance and strength can serve as indicators, offering valuable insights into our nutritional status and general health.”

Our nails consist of a protein called keratin, which is essential for their growth and structural integrity, ” says Ashley Wysong, the Founding Chairman and William W. Bruce MD Distinguished Chair of the Department of Dermatology at the University of Nebraska Medical Center (UNMC). Adequate protein intake is crucial for healthy nails, as it provides the necessary building blocks for their formation. Additionally, various vitamins and minerals, such as biotin, vitamin E, iron, and zinc, are vital for promoting nail health. Biotin, in particular, is known for its role in strengthening nails and reducing brittleness.

Furthermore, hydration is a fundamental aspect of maintaining supple and well-hydrated nails. Dehydration can lead to dry, brittle, and easily broken nails. Therefore, drinking an ample amount of water is essential to ensure that nails remain adequately hydrated and flexible.

Conversely, poor dietary choices, such as excessive consumption of sugary foods or a lack of essential nutrients, can manifest as nail problems. A diet lacking in nutrients can lead to brittle nails that are prone to splitting, peeling, or developing unsightly ridges. Likewise, nutritional deficiencies may result in slow nail growth, discoloration, and even the development of white spots or lines on the nails.

In this comprehensive guide, we’ll explore the top 10 amazing foods for nail growth and strength, backed by expert advice and scientific research.

10 Amazing Foods for Nail Growth and Strength

Your nails are made up of keratin, a protein that requires essential vitamins and minerals for optimal growth and strength. By incorporating the right foods into your diet, you can promote healthier nails naturally. Let’s dive into the world of nail-friendly foods and unlock the secrets to beautiful, robust nails.

Image: Dagmara Dombrovska/pexels

1. Salmon – The Omega-3 Powerhouse

Salmon is a nutritional powerhouse that contains high levels of omega-3 fatty acids. These healthy fats play a crucial role in maintaining nail health by preventing them from becoming brittle and prone to breakage. Omega-3s also reduce inflammation, keeping your cuticles healthy and your nails growing strong.

Read Also: How To Stop Toenails From Curling Into Skin: Tips For Healthy Feet

2. Sweet Potatoes – A Beta-Carotene Boost

Beta-carotene, found in sweet potatoes, gets converted into vitamin A in your body, which is essential for nail cell production. Including sweet potatoes in your diet can help prevent dry and brittle nails, keeping them moisturized and resilient.

3. Spinach – Iron and Biotin Combo

Spinach is a leafy green packed with iron and biotin. Iron deficiency can lead to brittle nails, and biotin promotes nail thickness and strength. Make spinach a regular part of your diet to ensure your nails get the nutrients they need.

Read Also: How To Get Healthy Toenails Naturally: Tips For Happy Feet

4. Eggs – A Biotin Bonanza

Eggs are a fantastic source of biotin, a B vitamin crucial for nail health. Biotin strengthens the nail’s structure and prevents breakage. Enjoy eggs in various forms to support the growth and resilience of your nails.

5. Almonds – Vitamin E for Nourishment

Almonds are rich in vitamin E, which enhances blood circulation to the nail bed, promoting faster growth. Additionally, vitamin E moisturizes your nails, preventing them from becoming dry and brittle.

6. Lean Meats – Protein Power

Proteins are the building blocks of your nails. Lean meats like chicken and turkey provide the necessary protein to promote nail growth and prevent them from becoming weak or brittle.

Read Also: How To Care For Your Nails During Pregnancy

7. Oranges – Vitamin C for Collagen

Oranges are bursting with vitamin C, which is essential for collagen production. Collagen maintains the nail’s structural integrity, making them less prone to splitting and breaking.

8. Avocado – Healthy Fats and Biotin

Avocado offers a double benefit with its healthy fats and biotin content. These healthy fats keep your nails moisturized, while biotin strengthens them from within.

9. Lentils – Zinc for Nail Health

Lentils are a great source of zinc, a mineral that contributes to nail strength and prevents white spots on the nails. Incorporating lentils into your diet can lead to visibly healthier nails.

10. Walnuts – Omega-3 and Biotin Combo

Walnuts provide the goodness of both omega-3 fatty acids and biotin. These nuts are a tasty way to support nail growth, prevent breakage, and maintain overall nail health.

Read Also: 60 Spooky Halloween Nail Ideas For Every Taste

Frequently Asked Questions

What protein makes nails grow?

The protein that plays a crucial role in making nails grow is called keratin. Keratin is a fibrous structural protein found in our nails, hair, and the outer layer of our skin. It provides strength and resilience to our nails, helping them grow and maintain their structure. To support healthy nail growth, it’s essential to have an adequate intake of nutrients like biotin, protein, and vitamins, as they contribute to the production of keratin and overall nail health.

How long does it take to see improvements in nail health?

You may notice improvements in nail health within a few weeks of incorporating these nail-friendly foods into your diet. However, significant changes may take a few months of consistent consumption.

Can supplements replace these foods for nail health?

While supplements can be beneficial, getting these nutrients from whole foods is generally more effective because they come with a variety of other essential nutrients that support overall health.

Are there any foods to avoid for better nail health?

Limit your intake of processed foods, sugary snacks, and excessive caffeine, as these can weaken nails. Alcohol consumption should also be moderated for optimal nail health.

Can nail health be an indicator of underlying health issues?

Yes, unhealthy nails can sometimes indicate underlying health problems. If you notice persistent issues with your nails, it’s advisable to consult a healthcare professional for a thorough evaluation.

Are there any natural remedies for nail care?

In addition to dietary changes, you can apply natural oils like coconut or jojoba oil to your nails and cuticles to keep them moisturized. Regularly trimming and filing your nails can also prevent breakage.

How can I protect my nails from external damage?

Wearing gloves while doing household chores, avoiding nail-biting, and using a protective coat of nail polish can help protect your nails from external damage.


Achieving beautiful, strong nails is not just a matter of cosmetics; it’s a sign of good overall health. By including these 10 amazing foods in your diet, you can naturally boost your nail growth and strength. Remember that patience is key, and consistent dietary choices will lead to the best results.

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