Eat These Foods For Strong And Healthy Nails

Eat These Foods For Strong And Healthy Nails

your lifestyle and diet plays an important role in determining your overall health. And your nails are no exception. They are made up of keratin, which is a tough protein important for hard and strong nails. Some important nutrients for healthy and strong nails include protein, iron, biotin, zinc etc. and here are some foods that will ensure your nails will remain their strongest ever!


Wheat Germ

It is the best source of pyridoxine (vitamin B6) vitamin E, protein, dietary zinc. It can be added to smoothies, cereals, bread dough, muesli, yogurt, salads or pancakes. However, it should be stored in an airtight container to prevent it from getting rancid.


Green Peas

These are nutrient rich and contain a good amount of proteins, beta – carotene, vitamin C, vitamin K, B complex, omega 3 fatty acids and iron. Green peas can be bought fresh, dried, frozen. or canned.


These are rich in proteins, iron, zinc, biotin, calcium, magnesium, manganese, copper. potassium, phosphorous, vitamin K and B complex.


Fruits are loaded with vitamins and minerals that help in making your nails stronger. But seasonal fruits are the best option. Some good sources for essential vitamins are dried apricots, kiwis and bananas. Blueberries, blackberries and grapes are also high in antioxidants, which promote good nail health.

Oat meal

It is an excellent source of B vitamins, manganese, silicon copper and zinc, all needed for maintaining healthy nails. But before eating it,soak it to break down the enzymes and to neutralize phytic acid, thus improving its nutritional value.

Meat Products


These are high in biological value, thus promoting good nail health. Other nutrients include iron, vitamin B7, vitamin B12, vitamin A, vitamin E and biotin. It can be consumed boiled, poached, or scrambled.


Salmon is loaded with proteins, vitamin B12 and omega fatty acids.


Sunflower Seeds

These are mild, nutty-tasting seeds packed with nutrients like magnesium, vitamin B 6, zinc, iron, copper and vitamin E.

Paprika Seeds

These seeds are packed with beta carotene, vitamin E, and B vitamins. This spice is also rich in vitamin C and iron.

Dos And Don’ts

  • Always eat a well-balanced diet consisting of good proteins, minerals, vitamins etc.
  • Be well hydrated
  • Do not cut the cuticles, as these act as a barrier for bacteria activity
  • Do not saw nails back and forth as it might weaken them
  • Do not peel off old nail polish, as it can damage the nails
  • Get manicures done on a weekly basis
  • Do not use nails as tools, as it can cause damage to the nails and weaken them
  • Keep your nail and hands hydrated and moisturized with coconut oil
  • Do not overuse hand sanitizers as they can make your nails dry
  • Be very cautious about chemicals in the nail products you use
  • Always keep a nail filer handy
  • Never bite your nails
  • Always keep your fingernails clean and dry. Avoid prolonged contact with water as it is responsible for split fingernails
  • Wear gloves when cleaning or washing or dealing with chemicals
  • Maintain nail hygiene by regularly clipping your nails and keeping them trimmed and neatly rounded at the edges
  • Use a nail hardener as a protective layer as it serves in strengthening your nails
  • Never pick around the cuticles as these habits lead to infection when fungi bacteria enter the damaged nail bed
  • Don’t rip the hangnails or the live tissue around your fingernails, gently clip it off
  • Never ignore any nail related issue and consult a doctor at the earliest sign of a nail problem
  • Avoid using harsh nail products and limit their usage to the minimum

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