5 Foods You should be eating to grow your natural nails

Are you ready to take your nails from dry, brittle, weak, and cracking to strong, long, and healthy? Believe it or not, one of the best hacks to strengthen your nails is to boost your diet. What you eat can impact the health of your nails, so it’s important to go beyond refreshing your manicure. Instead, take care to nourish your body adequately with foods for strong nails.


Your nails are primarily made of keratin, a protein that’s also present in the top layer of your skin and hair. If your nails are brittle and weak, you can try adding more protein to your diet, including lean meats like chicken, turkey, and fish. Plus, lean meats are often a good source of iron, which is essential to carry oxygen to cells throughout the body, including your nails. An iron deficiency can lead to concave, “spoon-shaped” nails or ridges on the surface.



Nutritional yeast is a vegan superfood that is high in protein, which is necessary for keratin formation. It also contains a lot of vitamins from the B complex. Just 2 tablespoons of yeast provide more than three times your daily intake of vitamin B12—and around 69 percent of the daily value of biotin. Use nutritional yeast to provide a cheesy, nutty, or savory flavor to a variety of recipes, while also providing a nutritional boost to your body and nails.


Lentils and beans are also excellent vegan options for keeping nails strong and healthy. They are a fantastic source of biotin, which creates a longer, thicker manicure. Lentils and beans contain iron, which prevent anemia, a condition that wreaks havoc on your nails. They’re also high in protein, which is required for keratin formation.


Since antioxidants are essential for nail (and overall) health, sweet potatoes are among the best foods for strong nails. One medium sweet potato contains 769 percent of the daily value (DV) of vitamin A. Vitamin A acts as an antioxidant, scavenging for free radicals to reduce inflammation and damage to cells. Moreover, vitamin A is a fat-soluble vitamin that can help your natural nails stay shiny.


While it may seem obvious, every cell in your body needs water, including those in your nails. Drinking water keeps your nails and cuticles hydrated. After all, what’s the benefit of having strong nails with dry, peeling cuticles around them?

As you can see, one of the best steps you can take to strengthen nails is by eating the right foods. By regularly including these foods in your diet, you can help nourish your body and support your wellness and beauty goals from the inside out.

Thanks to these powerful foods for nail growth and strength, your best manicure ever is right around the corner.


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