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An assortment of healthy fruits, vegetables, eggs, and meats

Nail Superfoods – What Foods Can Help You Achieve Your Dream Nails

Everyone wants healthy-looking and healthy-feeling nails! Even though we as humans tend to overlook our nail health, it is super important for our health and well-being. Often, our nails tell us messages about the overall health of our body, including nutrients and vitamins we are lacking.   

Beyond nail polish and manicures, the key to strong and beautiful nails is our nutrition. Just as a well-balanced diet contributes to our overall well-being. Specifically, certain foods play a crucial role in promoting healthy nail growth. In this article, we'll explore the connection between nutrition and nail health and reveal 7 foods that can nourish your nails from within, leaving you with stronger, more resilient tips.   

Say goodbye to brittle nails and hello to a vibrant, healthy manicure that starts from the inside out.  


Why Does Nail Health Matter?  

The state of our nails tells us about the connection between our nail health and our nutritional intake. When nails are healthy, they are smooth, slightly pink, and unblemished from grooves, spots, or discoloration. However, if our nails are deprived of these vital nutrients, it inhibits healthy nail growth and function. As a result, our nails can show signs like nail ridges (divots or depressions in your nails), white spots, color changes, nail bed thinning, distortion in shape, and more. While many of these symptoms are unappealing, they are also trying to tell us that our bodies lack key nutritional components. In addition, if you wear gel, acrylic, shellac, or powder nail polish, it can worsen the appearance of these key nail health indicators and the overall health of your nails. Thus, nail care experts emphasize how important it is to keep our nails healthy and suggest that we incorporate nail superfoods into our diets.   

Essential vitamins and minerals, including biotin, vitamin E, and iron, play a pivotal role in maintaining strong and healthy nails. Any abrupt imbalance in these nutrients, stemming from dietary shifts or lifestyle changes, can lead to noticeable developments in nail texture and appearance. Ultimately, recognizing signs of nutrient deficiencies in your nails is crucial, as it not only affects your manicure but also serves as an indicator of potential health issues.   

Now that we’ve established that nail health is vital to our overall wellness, here are some awesome nail super foods as promised:  

1. Eggs  

Incorporating eggs into your meals is a highly beneficial dietary choice for enhancing nail strength and promoting accelerated growth. Eggs, in addition to being a delicious and versatile food, are rich sources of protein, playing a crucial role in fortifying your nails from within (Reiter). 

The protein in eggs is particularly helpful for nail health because our nails are essentially made from protein. In our bodies, proteins are like the building blocks of tissues, and in the case of nails, they play a pivotal role in maintaining their structural integrity (Reiter). As a result, regular consumption of eggs provides the necessary amino acids that support the formation of keratin, the predominant protein in nails.

Moreover, eggs also contain biotin, a vitamin that enhances the body's ability to metabolize proteins and promotes the overall well-being of your nails  (Mayo Clinic Staff) (Goodson). By including eggs in your diet, you not only incorporate a nutrient-dense food into your routine, but you also proactively contribute to the strength and growth of your nails. It's a simple yet effective dietary choice that can make a significant difference in the health and appearance of your nails over time.  

2. Berries - especially Strawberries, Blueberries Blackberries, & Grapes  

Fruits and berries are vital parts of a healthy diet that can help with damaged, nutrient-deficient nails. Out of all the fruits you should incorporate into your diet, strawberries, blueberries, blackberries, and grapes have yielded great results for those struggling with their nail health (Tschinkel). Strawberries boast a significant biotin content, a B vitamin renowned for fortifying nails and thereby preventing breakage. Additionally, their high vitamin C levels contribute to collagen production, a key factor in maintaining nail integrity and firmness, ultimately enhancing overall nail health  (Tschinkel).  

Similarly, blueberries have exceptional antioxidant properties, making them great for dealing with oxidative stress and fortifying your cellular defense  (Tschinkel). The abundance of antioxidants in blueberries not only addresses oxidative stress but goes a step further, acting as a shield against free radicals that can wreak havoc on your body's cells 

Furthermore, other berries like blackberries and grapes are equally sweet treats and are also loaded with antioxidants. These fruits are antioxidant-rich, helping your nails build up your nails’ defenses and reinforce the health and vitality of your nails. These delicious berries are more than just tasty; they are nourishing sources of protection that can help your cells, hair, and nails alike.  

3. Carrots   

Carrots are great foods to incorporate more vitamin A into our diet. These colorful veggies are filled with this essential vitamin which helps with the maintenance of shiny nails and preventing dryness (Reiter). The presence of beta-carotene found in carrots, a precursor to vitamin A, further enhances the nourishing properties of these vegetables. Beta-carotene not only supports healthy skin but also serves as a crucial ingredient for promoting robust nail growth (Reiter) 

The balanced inclusion of vitamin A-rich foods like carrots doesn't just benefit your nails; it extends its positive effects to your overall health. The nutrition in carrots, as well as other orange and yellow veggies like pumpkins and sweet potatoes, is a great way to implement self-care into your diet (Reiter). Not only do these veggies not only promote shiny, moisturized nails, but they can help with other parts of the body (Reiter). Whether it be producing radiant and healthy skin as well or improving eyesight, carrots, and other orange vegetables, are great staples to incorporate into your diet. 

4. Spinach   

Spinach is another one of those foods that just seem to help everything! Regularly consuming green, leafy vegetables is a total health booster. In terms of your nails, spinach, and other greens help make your nails as resilient as can be. Leafy green vegetables, such as kale, spinach, broccoli, and collard greens, offer a great mix of essential nutrients like iron, folate, and calcium (Tschinkel) 

In particular, spinach stands out as a nail-nourishing powerhouse, offering a wealth of essential nutrients that contribute to your nail health. Rich in iron, this leafy green helps prevent nail brittleness (Goodson). Additionally, the presence of folate, a B vitamin that supports cell division and the regeneration of nails, helps your nails grow long and healthy (Tschinkel). Spinach also provides vitamin E, an antioxidant that shields the nails from free radical damage. Finally, the calcium found in spinach also contributes to the overall well-being of the nails, making it a valuable addition to your diet for promoting strength, growth, and the enduring vitality of your nails  (Goodson).  

5. Sunflower Seeds  

Sunflower seeds are a great addition to your diet if you are looking to fortify your weakened nails. These seeds offer an array of essential nutrients that contribute to nail health (Tschinkel). Abundant in magnesium, sunflower seeds can significantly strengthen your nail nails.  

Beyond magnesium, these tiny powerhouses contain trace minerals like manganese and copper, vital for the synthesis and production of connective tissue in bones and cartilage (Tschinkel). Manganese is vital to bone formation and contributes to the structural integrity of bones. Its counterpart, copper, is an essential component of enzymes involved in connective tissue formation that further supports the synthesis of collagen and elastin. The synergy of these trace minerals not only enhances the function of your skeletal system but also fortifies your nails. Hence, sunflower seeds are a valuable food to add to your diet if you want to promote both bone and nail strength.    

Moreover, sunflower seeds boast a rich composition of Vitamin B6, zinc, and Vitamin E. These combined elements all contribute to the well-being of fingernails, providing a comprehensive support system. Vitamin B6 aids in various biochemical reactions crucial for nail health, zinc promotes the synthesis of proteins essential for nail structure, and Vitamin E is an antioxidant that safeguards nails against oxidative stress. In essence, sunflower seeds are a multifaceted food, making them a compelling addition to your diet for nurturing both strong and healthy nails.  

6. Salmon  

Salmon is a great way to fit in nutrients that show special attention to your nails. This fatty fish is not only a rich source of protein but also boasts significant amounts of biotin and omega-3 fatty acids—three essential nutrients crucial for nurturing lush and resilient nails  (Tschinkel) (Goodson).  

Salmon's nutritional profile extends beyond protein, encompassing healthy fats and vital vitamins such as B6 and B12  (Goodson). These nutrients play a pivotal role in fortifying your nails and preventing common nail issues like splitting, breaking, and peeling. Not only is salmon full of important nutrients, but it is also a versatile ingredient to add to your diet (Tschinkel). From teriyaki bowls to Italian dishes to sushi, there are plenty of great salmon recipes that are delicious, and of course, nutritious! Incorporating salmon into your diet promotes the strength of your nails and improves their overall health.  

7. Rice  

Rice, specifically brown rice, is an excellent source of nutrients for your nails. Whole grains, like brown rice, oats, and whole wheat, are remarkable sources of essential nutrients, including biotin, silicon, and cysteine, all of which play pivotal roles in ensuring your nail tips remain in their healthiest state (Tschinkel).  

Brown rice, a wholesome whole grain, is rich in biotin, an instrumental vitamin in promoting the strength and resilience of your nails (Goodson). Incorporating this food into your daily routine can help to prevent nail health issues like brittleness and breakage. Additionally, the presence of silicon in whole grains supports healthy nail development (Tschinkel). Silicon is a key element in promoting the formation of collagen, a structural protein that contributes to the overall integrity of your nails and keeps your nails healthy and youthful looking.  

Furthermore, the inclusion of cysteine from whole grains is a noteworthy contributor to nail health. Cysteine is an amino acid that forms keratin in the body, helping your nails maintain their structure. By adding whole grains like brown rice into your diet, you not only relish their wholesome taste but also provide your nails with the essential elements they need (Tschinkel).  

8. BONUS: Water!  

Although it’s not really a “superfood,” water is crucial to healthy nails. Water, in general, helps with your entire body, and your nails are no exception (Reiter). Having a healthy amount of water each day, 8 glasses a day, decreases the risk of nails becoming dry and brittle and reduces the chance of your nails breaking, chipping, or cracking  (Reiter). Additionally, hydration supports healthy cuticles, contributing to overall nail health and appearance. Proper water intake encourages normal nail growth and minimizes the likelihood of irregularities, promoting smoother, more attractive nails  (Reiter). To ensure healthy nails, prioritize hydration by drinking enough water daily and using moisturizing products to keep your nails and cuticles well-moisturized.    


All in all, if you want strong, resilient, and beautiful nails, incorporating these nail superfoods into your diet is a great way to nourish your nails, and your entire body for that matter. From the leafy green goodness of spinach and the antioxidant-rich vibrancy of berries to the trace mineral treasures found in sunflower seeds, these nutritional powerhouses offer a holistic approach to nail care. So, going forward, be mindful of the nutrients you are consuming so that our nails, skin, bones, and minds can feel happy and healthy!  



Goodson, Amy MD. "Top 8 Vitamins and Nutrients for Healthy, Strong Nails." Healthline, 11 Apr. 2023, Accessed 26 Jan. 2024.

Reiter, Amy. "What To Eat for Healthy, Beautiful Nails, According to Manicurists." Food Network, 1 Dec. 19, Accessed 26 Jan. 2024.  

Tschinkel, Arielle. "11 Foods You Should Eat for Stronger Nails." Business Insider, 25 Apr. 2018, Accessed 25 Jan. 2024. 

Mayo Clinic Staff. "Fingernails: Do's and Don'ts for Healthy Nails." Mayo Clinic, 1 Dec. 19,,become%20more%20prominent%20with%20age. Accessed 26 Jan. 2024.

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