Top 8 Best Nutrients For Healthy And Strong Nails

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Today, we are revealing everything about the best nutrients for healthy and strong nails!

And while nails may seem like small, inconsequential parts of our bodies, they actually play a significant role in our overall well-being.

Nails not only protect the sensitive fingertips but also serve as a window to our inner health.

Therefore, the condition of your nails can indicate whether you are getting adequate nutrition and taking care of yourself.

best nutrients for healthy and strong nails

Essential Nutrients for Nail Health

Protein: Building blocks of nails

Protein plays a vital role in promoting nail growth by providing the necessary amino acids needed for keratin production.

Without an adequate supply of protein, our nails may become weak, brittle, and prone to breakage.

Including enough protein in your diet ensures that your body has the necessary resources to maintain optimal nail health.

Incorporating protein-rich foods into your diet can actively contribute to healthier and stronger nails.

Foods such as lean meats (chicken, turkey), fish (salmon, tuna), eggs, dairy products (cheese, yogurt), legumes (beans, lentils), nuts (almonds, walnuts), and seeds (chia seeds, flaxseeds) are excellent sources of high-quality proteins that support nail health.

Biotin: The beauty vitamin for nails

Biotin helps improve the infrastructure of your nails by enhancing their thickness while also improving their resilience.

This vitamin supports the production of keratin, the protein responsible for the strength and integrity of nails.

Regular intake of biotin can prevent brittleness, splitting, and peeling, promoting overall nail health.

You can increase your biotin intake naturally by consuming foods such as eggs, nuts (especially almonds), seeds (sunflower seeds), avocados, sweet potatoes, spinach, broccoli, and whole grains.

Omega-3 Fatty Acids: Nourishing nails from within

Omega-3 fatty acids help maintain moisture levels in the nails by strengthening their natural barrier against dryness.

This essential nutrient promotes flexibility and prevents nails from becoming brittle or fragile.

Additionally, omega-3s have anti-inflammatory properties that support overall nail health and reduce inflammation-related issues.

To reap the benefits of omega-3 fatty acids for your nails, include oily fish like salmon, mackerel, sardines, and trout in your diet.

Plant-based sources such as flaxseeds, chia seeds, walnuts are excellent alternatives for those who follow a vegetarian or vegan diet.

Micronutrients for Nail Health

Iron: Fueling healthy nail growth

Iron, an essential mineral, plays a vital role in maintaining healthy nails.

It is responsible for supplying oxygen to the nail bed and promoting proper cell division, which contributes to the growth of strong and sturdy nails.

Insufficient iron levels can lead to brittle nails that are prone to breakage.

To ensure an adequate iron intake, incorporate foods rich in this mineral into your daily diet.

Good sources include lean meats like beef and poultry, seafood such as oysters and shrimp, legumes like lentils and chickpeas, as well as leafy green vegetables such as spinach and kale.

Vitamin E: Protecting against damage

Vitamin E is a powerful antioxidant that not only supports overall skin health but also plays a crucial role in maintaining strong and flexible nails by protecting them from damage caused by free radicals.

Free radicals can weaken the structure of nails, making them more susceptible to brittleness and breakage.

Nuts like almonds and sunflower seeds are excellent sources of vitamin E.

Incorporating spinach, broccoli, avocados, and fortified cereals into your diet will also help you increase your intake of this important nutrient.

Zinc: Supporting overall nail health

Zinc is another micronutrient that should not be overlooked when it comes to achieving strong and healthy nails.

This essential mineral contributes to protein synthesis within the body – a process vital for nail development and strength maintenance.

Zinc deficiency has been associated with weak and brittle nails that are prone to splitting or peeling easily.

Luckily, you can find zinc naturally in various food sources. Oysters, beef, and poultry are rich in this mineral.

Additionally, incorporating whole grains like wheat germ and barley, as well as nuts and seeds such as pumpkin seeds and cashews into your diet can help ensure you’re getting enough zinc to support optimal nail health.

Supplementary Nutrients for Optimal Nail Health

Collagen: Boosting Nail Strength from Within

Collagen, often hailed as the fountain of youth for its numerous benefits, also plays a crucial role in enhancing nail strength.

As nails are made up of keratin, a protein that provides structure and durability, collagen indirectly supports nail health by promoting the production of keratin.

Collagen peptides contain amino acids such as glycine and proline that are vital for synthesizing keratin and maintaining the integrity of nails.

To naturally increase collagen intake, one can incorporate collagen-rich foods like bone broth, fish, chicken, eggs, and leafy greens into their diet.

Additionally, collagen supplements are widely available in powder or capsule form.

Silica: Enhancing Nail Thickness and Resilience

Silica may not be as well-known as other nutrients when it comes to nail health but its impact should not be underestimated.

Silica is a mineral that plays a significant role in promoting healthy nails by enhancing thickness and resilience. It does so by aiding in the formation of connective tissues that support nail growth.

Silica can be found abundantly in natural food sources such as whole grains (oats, brown rice), bananas, cucumber, bell peppers, and leafy greens (spinach, kale).


Nourishing your nails from within by providing them with essential nutrients is crucial for maintaining healthy and strong nails.

Incorporating foods rich in protein like lean meats or plant-based alternatives alongside biotin-enriched options such as eggs or nuts can significantly improve nail health.

Don’t forget to include omega-3 fatty acids through fatty fish like salmon or vegetarian options like flaxseeds.

Micronutrients like iron, vitamin E, and zinc are also essential for optimal nail health, so try to include foods like lean red meat for iron, sunflower seeds for vitamin E, and oysters for zinc.

Consider the benefits of collagen and silica to strengthen your nails further.

If you adopt a balanced diet and incorporate these nutrients into your routine, you can achieve healthy and beautiful nails that will make heads turn.

Photo of author
Jessica has finished her education in nail design a couple of years ago and since then has been working in her own nail studio based in Holbrook, Arizona (US). She's our resident color expert and her favorite nail design styles are ombre and marble nails.

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