Foods To Strengthen Nails | Perfect Tips For Nail Lovers

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Just as it happens with our hair or skin, what we eat influences, notably the health of our nails. So the key to getting healthy nails is to take care of them while nourishing them with an indicated diet. Do not know where to start? Keep reading because, in this article, we reveal the foods to strengthen nails and make them look healthier and more beautiful.

List Of Foods to strengthen nails

See the below list of food that can strengthen your nails. We tried to give you perfect information. If you have any confusion please feel free to comment below.

Blueberries, rich in antioxidants

Blueberries are one of the most outstanding nails for strengthening foods. It has the excellent contribution of antioxidants and nutrients, which help protect our nails from ageing and weakening, which is sometimes accelerated by external factors, such as daily aggressions which we occasionally submit to our hands.

blueberries Foods To Strengthen Nails

It is fresh fruit, easy to consume, and very rich in vitamin C, ideal for adding to breakfast, to your snacks, or one or another dessert to achieve its many benefits.

Salmon, omega-3 intake

Not only salmon has a very healthy protein that we should keep into our diet, but also it is rich in omega-3 fatty acids. It helps us keep our nails healthy as well as providing beneficial fat for the body, reducing the possibility of suffering from heart problems and decreasing inflammation.

salmon fish

Additionally, this fish offers us a contribution of vitamin A, an essential nutrient to guarantee correct cell growth and repair, making nails grow healthy and strong.

Eggs, a high protein

If you are looking for a source of protein that is simple to eat and suitable for some types of vegetarians, then the egg is a great alternative that will also allow you to strengthen your nails, since protein is essential for their nutrition.


As if that were not enough, the yolk is a good source of biotin, a nutrient that helps keep our nails thicker and more resistant. The best way to incorporate it into our diet is the lightest preparations such as boiled, poached, or scrambled eggs with very little oil.

Leafy green vegetables, full of nutrients

Green leafy vegetables such as spinach, chard, broccoli, or cabbages are essential for proper nutrition, as they provide our body with fibre and iron, which help us maintain good intestinal transit and an adequate level of red blood cells.

Leafy green vegetables

But they also provide vitamins A, B, C, and zinc, all essential nutrients to guarantee the cellular regeneration of our body, including nails, so they should not be missing from the list of foods to strengthen nails.

Foods rich in vitamin A

We have already explained that vitamin A is essential in cell regeneration, but in particular, nails also help prevent them from scaling and weakening, which significantly affects their appearance.

vitamin A

Below food contains nutrient:

  • The carrots
  • The pumpkin
  • Green leafy vegetables
  • Tomato
  • The liver
  • Milk
  • Sardines
  • The egg yolk
  • Fish oil

Foods rich in vitamin B

If your nails look darker than usual, with a bluish hue and sharp lines, you may be vitamin B12 deficient. Nutrients from the B complex are essential to ensure adequate protein production and promote proper cell development, which is why they are necessary when the goal is to have healthy nails.

vitamin B

We can find B vitamins in foods such as:

  • The potato
  • Red meat
  • Liver and kidneys
  • Seafood and oysters
  • Milk and its derivatives
  • Rice
  • The chicken
  • The pig

Foods rich in zinc

If you have zinc deficiency, your cuticle has likely become thicker, drying out and weakening the nail as well. It is also possible that around the nails, you can perceive some flaking, so it is vital to maintain adequate levels of this mineral that help guarantee the beauty and health of this area.


To add foods that strengthen nails and increase zinc levels, add ingredients such as:

  • Integral rice
  • Almonds
  • bean
  • Seafood and shellfish
  • Sunflower seeds
  • Yoghurt

Foods rich in calcium

Having dry and brittle nails can be an indication of a lack of calcium, so it is essential to incorporate this mineral into our diet through foods such as:

calcium Foods To Strengthen Nails

  • Fish
  • Seafood
  • Green leafy vegetables
  • Soy
  • Dairy and its derivatives
  • Foods fortified with calcium

Better To Avoid

It is not enough to incorporate foods to strengthen nails in our diet; it is also necessary to reduce the consumption of those that can harm your beauty or health. That is why we recommend avoiding ingesting:

  • Processed foods
  • Products rich in colourants and preservatives
  • Excess fat and frying
  • Foods high in sugar, such as sweets and pastries

Common nail problems and their causes

Some common nail problems identify a specific nutritional deficiency, so we invite you to discover in the following list some signs that your nails may present to know what foods to consume to strengthen them and improve your health.

Gel Nails

  • Pale and colourless nails: anaemia or iron deficiency. Discover how to eat to cure anaemia and ensure your well-being.
  • Nails brittle, dry, and flake easily that: lack of vitamin A or use of specific medication. It also occurs due to a lack of hydration and the use of poor quality enamels.
  • Undergrown nails: zinc deficiency, vitamin A deficiency, or use of specific medication that can lead to this problem.
  • Fragile and brittle nails: lack of protein, discover how to take protein, and solve this problem.
    Nails with horizontal and fragile lines: lack of B vitamins, especially biotin, may also be due to hormonal imbalances.
  • Nails with vertical lines: Iron deficiency, anaemia.
  • Nails with reddish and dark spots: trauma to the area, can also be a sign of a tumour on the nail, although this condition is not very common, we recommend to visit a doctor for a review.
  • Nails with yellow spots: Fungal and bacterial infections, respiratory problems such as bronchitis.
  • Fallen nails: Medical poisoning, psoriasis, it is recommended to consult a dermatologist.

If you want to read more articles similar to Foods To Strengthen Nails, we recommend you visit our Nail Health category.

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