What foods are good for my nails?

Beautiful, strong nails not only look good, they are also a sign of good internal health. Healthy nails appear smooth, devoid of ridges or grooves, spots or tinged color. If your nail bed is ridged or spotty or your nails have a greenish or yellowish tinge to them, it could be a sign of something more serious within. You may have taken a dozen trips to the salon for regular manicures and kept your hands and nails externally moisturized throughout the day- but the real secret to growing strong and healthy nails is a healthy diet. Just like your skin and hair, your nails are also an indicator of what’s going on inside your body. We bring you here some of the best foods for healthier nails.

Photo Credit: www.zliving.com

Nutrition for Nails

Getting to know what nourishes your nails makes it easier to understand what foods for strengthening nails you might include in your daily diet. Contrary to popular belief that calcium enriches your nails, there’s no strong evidence to really suggest the same. In fact, your nails are made out of protein- the same building block that goes into your hair. So a lot of foods good for nails will also boost your hair growth. Choose your foods for nails based on this nutrition guide.


Keratin, which is the building block of your nails, is nothing but protein. So, foods for healthier nails essentially include a lot of protein rich items such as soybeans and lentils. If you are a non vegetarian, fish, egg whites, chicken and a balanced consumption of lean red meats are good choices.


Iron is another essential nutrient for nail growth. Accordingly include whole grains or whole wheat bread or pasta, eggs and dark leafy vegetables as part of food for your nails.


A folate deficiency could lead to poor nail texture and growth- as you grow old, your body doesn’t absorb folate properly- so it’s essential to include foods that are rich in this nutrient- like beans, spinach, lentils and peas.

Omega-3 Essential fats

Omega-3 essential fats are also required for healthy nails- they provide the fatty acids that help your nails to stay strong and keep them from splitting. Almonds, walnuts and flaxseeds are good sources of Omega-3 fatty acids and so are fatty fishes like salmons and herrings.

Top foods for Nails

Corresponding to the above, here’s a list of the best foods for nails.








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