What To Eat for Healthy, Strong Nails

What To Eat For Healthy, Strong Nails

Have you ever dreamt of having strong, beautiful nails? Well, it’s not just about fancy manicures and expensive treatments—your diet plays a crucial role too! If you want healthy strong nails you’ll need a range of vitamins, minerals, proteins and essential healthy fats in your diet. Yes, nutrition really can transform your nails from drab to fab! 



Nail Nourishing Nutrients

B Vitamins: The Red Blood Cell Boosters
B vitamins are your nails’ best friends when it comes to growth and resilience. Vitamin B12, folate (vitamin B9) and biotin (vitamin B7) are crucial for maintaining healthy nails. Biotin, in particular, stands out for its role in promoting healthy cell growth and aiding in the metabolism of amino acids, the building blocks of proteins.


Iron: The Oxygen Carrier

Iron plays a vital role in oxygen transportation throughout the body, including to your nails. An iron deficiency can lead to vertical ridges, concave nails, or brittleness, indicating the importance of maintaining adequate iron levels for optimal nail health.


Minerals: Magnesium and Zinc

In addition to iron, minerals such as magnesium and zinc are essential for maintaining strong nails. These nutrients help prevent vertical ridges, white spots, and brittleness, ensuring your nails remain resilient and healthy.


Protein: The Keratin Booster

Protein is the cornerstone of nail health, as it’s essential for boosting keratin production. Keratin is the structural protein that forms the foundation of your nails, providing strength, resilience, and protection against damage or stress. Including ample protein sources in your diet ensures your nails have the building blocks they need to stay strong and healthy.


Omega-3 Fatty Acids: The Moisture Magnet

Omega-3 fatty acids play a crucial role in maintaining nail health by lubricating and moisturising the nails (as well as for healthy hair and skin too!)These essential fats give your nails a shiny appearance and help reduce inflammation in the nail bed, promoting the health of cells that give rise to the nail plate. 

Incorporating omega-3-rich foods like salmon, mackerel, flaxseeds, chia seeds, and walnuts into your diet can prevent dryness and brittleness, ensuring your nails remain supple and resilient.


Nutrition For Nail Nourishment

Now that we’ve uncovered the essential nutrients for healthy nails, let’s dive into practical strategies for incorporating them into your diet:

Load Up on Biotin-Rich Foods:
Include biotin-rich foods like eggs, nuts, seeds, and whole grains in your diet to support healthy nail growth and strength.

Opt for Iron-Rich Foods:
Incorporate iron-rich foods such as lean meats, poultry, fish, legumes, spinach, and fortified cereals to ensure adequate oxygen delivery to your nails.

Embrace Mineral-Rich Options:
Include magnesium-rich foods like almonds, spinach, and avocado, as well as zinc-rich foods like seafood, beef and pumpkin seeds to promote nail health.

Prioritise Protein:
Consume protein-rich foods such as lean meats, poultry, fish, tofu, legumes and dairy products to support keratin production and maintain strong, healthy nails.

Incorporate Omega-3 Sources:
Make oily fish like salmon, mackerel and sardines a regular part of your diet, or opt for plant-based sources like flaxseeds, chia seeds and walnuts to ensure an adequate intake of omega-3 fatty acids for nail health.



Achieving healthy, strong nails goes beyond cosmetic treatments—it requires a holistic approach that includes nourishing your body from within. By incorporating a variety of vitamins, minerals, proteins, and healthy fats into your diet, you can provide your nails with the essential nutrients they need to thrive. You deserve nails that are as strong and beautiful as you are!


If you’re looking to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book a FREE 15-minute call and let’s chat about how I can help.  


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