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Best 10 Foods for Healthy Nails

Updated on January 23, 2014

Finger nail ridges, beau lines or dull brittle nails - all these can be a sign of vitamin deficiency and poor nutrition. Just as your skin and hair require proper nourishment to be healthy, your nails need to be fed too. Your nails reveal a lot about the inner you - literally. Not only do they speak much about your grooming habits but also reveal signs that your body might be lacking in a certain vitamin or mineral.

No amount of manicures can fix discoloured and unhealthy nails. If you really care about the health of your nails and want to heal unhealthy or damaged nails, then you need to do more than just ditch the nail polish - you need to fix your diet.

Eat these superfoods to ensure you get your regular boost of vitamins and phytochemicals that will automatically boost your nail health-giving you extra vibrant nails.

Here are 10 best foods you can eat for healthy nails. Yes! Eggs are on the list!
Here are 10 best foods you can eat for healthy nails. Yes! Eggs are on the list! | Source

1. Eggs

Eggs, and egg yolk in particular, are loaded with powerful b-vitamins that are very essential for healthy nails. B-vitamins found in eggs strengthen nails and promote growth. A deficiency in b-vitamins may cause brittle nails as well as fingernail ridges. Enjoy hard boiled eggs or eggs in green pepper for a hearty breakfast to add more lustre to your nails.

2. Almonds

These delicious nuts offer a wide variety of health benefits from weight loss to staving off cancer. Almonds contain a hefty serving of omega 3 essential fats. This healthy fatty acids have anti-inflammatory properties and have been shown to keep your the heart healthy. Omega 3 essential fats strengthen weak nails and prevents splitting and breakage. Toss a handful of almonds into your trail mix to get your daily boost of omega 3 fatty acids.

Yogurt is rich in antioxidants and calcium which will strengthen your nails, prevent brittleness and have them looking healthier than ever.
Yogurt is rich in antioxidants and calcium which will strengthen your nails, prevent brittleness and have them looking healthier than ever. | Source

3. Yogurt

This super food is not only good for your skin! Yogurt is packed with so many nutrients - vitamin d, b-vitamins, calcium, zinc, lactic acid, iron, biotin, and magnesium. Calcium iron and zinc deficiencies cause brittle nails as well as fingernail ridges and white spots on the nail bed. All these powerful nutrients are essential for strong bones, teeth and nails. and protect nails from damage and breakage by strengthening them. Enjoy low-fat, high protein Greek yogurt with fresh fruit to benefit from this miracle food for nails.

4. Flax seeds

Rich in essential fatty
acids, fibre and quality protein, flax seeds contribute a lot to healthy nails.
Nails are composed of layers of a protein called keratin. Since flax seeds are
rich in protein, adding them to your diet is important for healthy nails. If
your nails are dry, hard and brittle, drizzle at least one tablespoon of
flaxseed oil to your salads or simply add ground flaxseeds to your cereal or
oatmeal.

5. Sweet potatoes

This sweet starchy food contains the highest amount of beta carotene than any other food. Beta carotene is converted into vitamin A in our bodies. Vitamin A feeds collagen and elastin in skin and nails, preventing nail damage and breakage. Throw in steamed carrots, cantaloupe, winter squash and fresh apricots to make an orange-coloured vitamin A boosting salad for lunch!

6. Fish

Eat cold water fish including salmon and tuna, that are both optimal sources of quality protein to enrich your skin, hair and nails. Protein in fish will top up collagen and keratin, which are both protein structures that make up hair, skin and nails. Oily fish also contains omega 3 fatty acids that promotes healthy shiny nails. Grill, bake or fry fish in olive oil and garnish with a snappy rocket salad to make a nutrient-packed meal for a healthy body including beautiful nails.

A simple oatmeal breakfast can do more than just fill your tummy for the day. Oats have important nutrients that can heal, nourish and keep your nails looking beautiful.
A simple oatmeal breakfast can do more than just fill your tummy for the day. Oats have important nutrients that can heal, nourish and keep your nails looking beautiful. | Source

7. Oats

Oatmeal is a fibre rich food containing iron, biotin and potent vitamins making it a great food for healthy nails. Oatmeal also contains anti-inflammatory compounds that fight inflammation and stress which may cause nails to be dull and brittle. Enjoy oatmeal with raspberries in the morning to gain nutrients especially biotin for healthy nails.

Spinach is a dark leafy vegetable that is rich in lycopene, and other antioxidants that nourish your nails from within.
Spinach is a dark leafy vegetable that is rich in lycopene, and other antioxidants that nourish your nails from within. | Source

8. Spinach

Spinach offers a fortified source of iron and calcium - both of which are essential for healthy nails. Iron deficiency in the body can cause your nails to become dull, brittle and weak. Fingernail ridges and white spots in the nail bed are caused by iron deficiency. Include iron rich vegetables and leafy greens like spinach for strong and pretty nails.

9. Tomatoes

This lycopene-rich food is rich in biotin, an essential vitamin for nail health. One cup of sliced tomatoes contains about 7 mcg of biotin which makes it an excellent source of this vitamin that is good for nails. Make a classic Italian salad with diced tomatoes, onions and mozzarella cheese and olive oil dressing.

Source

10. Cauliflower

Cauliflower contains a wide variety of nutrients including b-vitamins such as biotin. Biotin is a very important nutrient for healthy nails. There are several studies that suggest biotin may help treat brittle nails. Steam cauliflower florets with spinach and sweet potatoes for a healthy nails.


Got Unhealthy Nails? Don't look for the next lotion...Eat more Foods for Healthy Nails instead.

All these foods contain powerful anti-oxidants and phytochemicals that will enrich your body with all the necessary vitamins and mineral that your body requires. Eat one or more of these foods at least once a week for vibrant nails. Remember, diet plays a vital role in nail and skin health and you must feed right to be healthy all-round.

Comments

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    • profile image

      Margaret O Reilly 

      8 months ago

      I tried olive oil and sugar on my hands I am so pleased my hands are so very soft a great tip.

    • gypsumgirl profile image

      gypsumgirl 

      4 years ago from Vail Valley, Colorado

      Thank you for the helpful information! Voted useful!

    • Jasmeetk profile image

      Jasmeet Kaur 

      4 years ago from India

      Its very true that being natural is better than using cosmetics and lotions. I always prefer to use home remedies whether I talk about my skin or nails. Being a nail art pro, I have to keep my nails healthy and look beautiful. So, I always prefer to massage my nails and cuticles with olive oil. It keeps my nails strong and look good.

      All these healthy foods you mentioned are really good for skin as well.

      Thanks for sharing!!

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