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You’ve probably heard that the health of your nails can clue you into the health of your whole body. But that’s not the only reason to keep your nails in top condition. Your nails also protect the softer tissues of your fingers and toes.
The good news is that there are several nutrients that can help you grow stronger, healthier nails, and luckily, they’re found in lots of different foods.
The overall health of your nails can reflect your eating habits, says Destini Moody, RDN, a registered dietitian with Top Nutrition Coaching. “In fact, dietitians who work in clinical settings are taught to examine fingernails to screen for certain nutrient deficiencies,” she says. “If you are not getting enough iron, biotin, magnesium, zinc or vitamin C in your diet, you can see this reflected in your nails.” For instance, nutrient deficiencies can cause grooved or spoon-shaped nails, or your nails may become more brittle or chip more easily.
While supplements might seem like the way to go, it’s more important to get these nutrients from whole foods when you can. Why? “A diet that contains a variety of whole foods is often richer in nutrients and is preferred over just supplementation,” says Samantha MacLeod, M.S., RDN, a registered dietitian and manager of nutrition communications at FRESH Communications, Inc. “Whole foods offer vitamins and minerals that are accompanied with other beneficial compounds like fiber and antioxidants.” Despite what you might have seen or read online, there isn’t much science that supports specific supplements for nail health, she adds.
What are the best foods for stronger, healthier, more resilient nails? We reached out to registered dietitians to find out. Let’s dive in.
1. Greek Yogurt
Healthy nails need protein and lots of it. “Nails are made of a protein called keratin, the same protein that’s found in your hair,” says Moody. “Keratin is considered a “dead” tissue because your hair and nails don’t receive any blood flow or nerve impulses, which is why you can cut and file them no problem.”
With 21 grams of high-quality protein per cup, plain Greek yogurt is an easy way to score the nail-building protein you need. While a smoothie or yogurt parfait is always a win, there are loads of other delicious ways to enjoy this hard-working dairy product. These healthy yogurt recipes are filled with inspiration.
2. Beef
Red meat may have its critics. But don’t forget that beef is also a source of many important nutrients, especially iron (nearly 2 g per 3-ounce serving of sirloin steak). While iron is most often associated with energy, it’s also key for nail health. In fact, when people develop iron deficiency anemia, they are prone to a condition called Koilonychia, characterized by thin nails with raised ridges. If you could use more iron on your plate, mix things up with these South Texas Steak Fajitas.
3. Bell Peppers
Vitamin C helps your body produce collagen, a protein your body uses to build strong nails., When you think of vitamin C, you probably think of oranges and other citrus fruits. But there are plenty of vegetables that provide plenty of vitamin C, especially bell peppers. Just one medium bell pepper contains more than an entire day’s worth of vitamin C. To get your fill, try our Stuffed Peppers for dinner this week.
4. Peas
Peas provide a nail-supporting combo of protein and vitamin C, says Moody. “Nutrients like vitamin C play a unique role in the metabolism of proteins,” she explains. “This is why it’s important to get enough in order to optimize how your nails maintain their integrity.” If you aren’t eating sufficient protein, your nail health might reflect it, she adds.
One cup of peas delivers 9 g of protein and 57 mg of vitamin C. Put them to work in our Basil-Ricotta Cheese Dumplings With Creamy Peas & Bacon.
5. Eggs
You probably already know that eggs are a fantastic source of protein. They also happen to be packed with biotin, a vitamin often hyped for its nail-strengthening abilities. While research on biotin and nail health is scant, there is evidence that biotin helps build keratin. So, biotin-rich foods like eggs couldn’t hurt (one large egg delivers a third of your daily dose!). If you’re worried about cholesterol, you can relax as the latest thinking says the cholesterol in eggs isn’t a concern as long as they’re part of a heart-healthy diet overall. For a fun biotin fix, try our Spiralized Zucchini Nest Eggs.
6. Salmon
This fatty, colorful fish is a great choice for your heart and brain health–and for your fingernails! In addition to delivering 18 g of protein per 3-ounce serving, it’s also rich in biotin (17% of the Daily Value per 3 ounces)., For an easy shortcut, buy it canned to add to these Easy Salmon Cakes. They take just 30 minutes to prep!
The Bottom Line
Your nails need lots of nutrients to stay healthy, especially protein, iron and vitamin C. The great news is that all of these nutrients are also found in loads of healthy, delicious foods that you may already be eating. No supplements required!