Foods That Can Strengthen Your Nails

Long and beautiful natural nails

It is true that nobody really gives much thought to the health and care of the nails. Most people never even think about it and the few who do are majorly women who get manicures often. However, when your nail starts breaking, you begin to pay  more attention  and wonder what’s going on with it. You simply should have avoided the breakage it in the first place. Nail breakages are uncomfortable and even painful sometimes. These are usually caused by  a deficiency in your body. Yes, what you eat does affect the health of your finger nails. So if you find that your nails keep breaking, it’s time to improve your diet. Your nail health reflects your overall health, and if your nail is unhealthy, it’s a pretty solid indication that your body lacks  something and is unhealthy too. 

Did you know your fingernails do not just randomly reflect the state of the body, it reflects the state of the bones in the body . This means that the nails tell the condition in which the bone is. A study carried out to  prove  this showed that osteoporotic patients had weaker nails compared to non-osteoporotic people. This has a lot to do with nutrition. Certain nutrients are required for strong nails. 

Nutrients Required For Strong Nails

As stated earlier, certain minerals are required for strong nails. Going without them means that you’re ready to stay with weak, brittle and unhealthy nails – your body could also be affected by the deficiency, especially your bones and even your hair. These nutrients include :

  • Biotin
  • Zinc
  • Iron
  • Beta-carotene 
  • Protein 
  • Selenium
  • Copper
  • Omega 3 fatty acids
  • Vitamin B12
  • Vitamin B9
  • Magnesium
  • Zinc 
  • Vitamin C
  • Sulphur 
  • Vitamin E & D

There are foods that are rich in these nutrients, not all, but some are. It is important that you pay attention to each of the nutrients so you know how your feeding contributes to your nail care. Some foods rich in these important nutrients that you have to seen will be discussed below, do well to pay attention and begin to eat right. Your nails are bound to be stronger, without the use of products containing chemicals that  could be harmful 

Foods That Can Strengthen Your Nails

1. Eggs

Eggs are one of the best sources of biotin and protein. It is much more preferable because it contains protein that can be easily digested unlike the protein in meats. Biotin is said to be effective in thickening the fingernails, thereby reducing its brittleness. Eggs also contain nutrients like Vitamin B12, Iron, Selena, Omega-3 fats and Vitamin E.  The sulphur in eggs is an important nutrient for nail strength, it  is  important for hair strength as well. Yes, same sulphur that causes the bad smell in the rotten eggs. . Eggs to your diet will cause your nails to become stronger and healthier. This is not a restricted to boiling, you could have them scrambled or even use them to bake. The key is having egg in your diet  

2. Fish 

The wonderful part of this is that you’ll be eating a good food while focusing on the strength of your nails. You should be thankful you don’t have to eat bitter stuff or do something uncomfortable. Now  back to fishes, these are another wonderful food for strong nails. They contain lean protein that could easily be assimilated and used up by the body. They also help in the promotion of collagen and keratin, which are important for the skin, hair and of course nails. Go specifically for salmon, tuna fish, crabs and shrimps ,eat them as often too. Salmon especially, is rich in Vitamin B12, Vitamin D, omega-6 and omega-3 fatty acids. You could bake, boil, grill, fry your fish with any recipe and soon your nails will growth strong and fast  

3. Yogurt

Ha! An excuse to indulge yourself right? Yogurt is rich in proteins – especially the unsweetened ones that are high in protein and has low sugar. Apart from its high protein content, it also contains biotin, calcium, magnesium, potassium  iron and Vitamin D. Calcium especially, is important to the health of the nails. It strengthens the bones, hair and of course nails. It also prevents breakage of each of them. 

4. Seeds and Nuts

Seeds and nuts provide a good quantity of healthy fat that the nails need. Examples include almonds and sunflower seeds. Almonds are very rich in biotin and selenium, important minerals needed by the nails as you have already seen. They also contain protein, zinc, copper, manganese and magnesium, all necessities to the nails. You can add the almonds to your smoothies, yogurt, oatmeal or have them roasted, however way you want is fine . Sunflower seeds also contain manganese, copper and magnesium. They’re also rich in Vitamin B6, Vitamin E and zinc, minerals which not only makes for strong and healthy nails, but also strong and healthy bones. 

5. Sweet Potatoes

Yummy sweet potatoes are always a delight! They’re highly rich in nutrients and minerals. They contain Vitamin A as beta-carotene, an antioxidant that is extremely important for the nails. They also help strengthen collagen and elastin, vital proteins needed by the skin and nails. The nails, hair and skin benefit from a good meal of sweet potatoes as they aid growth. 

6. Leafy Greens

Leafy greens contain nutrients that the body finds easy to assimilate and that are healthy for the nails. Biotin, proteins , zinc , copper, magnesium, Vitamin A, Vitamin B-complex and Vitamin E are some of the nutrients and minerals they contain . You could add the greens to whatever you want to, into soups, take salads often etc. 


What? As a matter of fact ,Yes! It does sound like good news, but it is no license to guzzle a gallon of beer everyday. A cold drink often is not so bad. Beer contains silicon, which improves the strength of the bones and then the nails. 

Certain foods can become miracle workers to your nails if you will stay consistent and continue to eat healthy. You can also find other foods that help strengthen your nails. In no time, you would get to brag about how strong your nails are and how they never break. 



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