10 Magical Foods For Healthy & Strong Nails
                     10 Magical Foods for Healthy & Strong 
Nails
What you put in your grocery cart is the first step toward maintaining 
healthy nails…..
You don't need a professional to get the glamorous nails you want. 
Although the strength of your nails is largely hereditary, the food you eat 
(or don't get enough of) can affect the status of your fingernails just as 
much as a fancy spa or mani-pedi treatment can. Nails are made of a 
fibrous protein called keratin that—when fed the right ingredients—will 
naturally grow stronger and healthier over time. 
Check out the list below for foods that will give you a 
healthy makeover without the hefty price tag,
• Eggs
Many nail supplements contain biotin—a B vitamin—which many claim 
encourages healthy growth & there is evidence that also supports the belief that 
biotin positively strengthens nails. Biotin has been shown to improve fingernails. 
Furthermore, biotin-treated nails also showed fewer signs of nail splitting. Eggs 
are an excellent source of biotin, which is found in the bright yellow yolk.
• Almonds
Another great source of biotin? Almonds. In addition to aiding weight loss, a 
serving of the protein and fiber-packed nuts contains 49% of your RDA of biotin. 
Furthermore, almonds also contain a healthy dose of vitamin E, which we've 
already established plays an important role in keeping your nails in tip-top shape.
• Strawberries
That's right, the juicy, red fruits beloved by most have some serious benefits for your nails. 
Eating eight or more strawberries provides more vitamin C than an orange! And since 
vitamin C is essential for producing the collagen that keeps our nails resilient to breaks, the 
sweet red fruit is the perfect way to strengthen them.
• Chicken
Fingernails are made largely of translucent keratin protein, so if you want them to grow 
healthier and stronger, eating a diet that's rich in the muscle-building, satiating nutrient is 
key. Simple, lean sources of protein will do the trick, such as chicken, turkey, or vegetarian-
friendly tempeh.
• Flaxseed Oil
Essential fatty acids (EFAs) are required for the proper structure and function of every cell 
in the body, and are important for optimal health. So far as nails are concerned, EFAs 
moisturize the nail bed, which increases the suppleness of thin, brittle nails. To get more of 
these superstar nutrients in your diet, up your intake of healthy fats, which can be done by 
adding something such as flaxseed oil to your diet.
• Coconut Oil
Though it shouldn't be eaten constantly, coconut oil is another example of a 
healthy fat that can strengthen and nourish your nails. What's more? The 
ever-trendy food doesn't even need to enter your mouth to get the job done. 
In fact, many people use coconut oil topically, as it can be applied to nails to 
soften cuticles, prevent hangnails, and moisturize hands.
• Lentils
Lentils are loaded with nine essential vitamins and minerals, including B 
vitamins and biotin. That means, not only are they great for your overall 
health, but they're especially suited to keep your nails looking great and 
feeling strong. A daily oral dose of 2.5 milligrams of biotin showed definite 
improvement, with firmer and harder nails after approximately five and half 
months. Though there's nothing wrong with taking a biotin supplement, 
getting the nutrient from whole foods is more beneficial overall.
• Watermelon
Drinking lots of water is important to keep nails and cuticles hydrated, and in addition to making 
sure you drink plenty of water each day, you can also improve your nail health by eating foods with 
a high water content. Summer favorite watermelon, for example, contains about 92% water per 
volume. You can also add cucumbers to your diet to experience the same effects.
• Whole Grains
Silica, the natural form of silicon, is a trace mineral that helps the body utilize calcium properly. It's 
also the predominant mineral in the composition of nails, which helps explain why it's so beneficial 
for them. According to Brazilian researchers, the presence of soft and brittle nails can indicate a 
systemic deficiency of silicon. Whole grains, such as wheat, barley, oats, and millet, are all excellent 
sources of silica.
• Red Bell Peppers
In addition to keeping your skin firm and tight, collagen also helps your nails stay long and strong, 
that's why we suggest incorporating red bell peppers into your diet if you want your nails to look and 
feel their best. The bright veggies pack 190% of the day's recommended intake of vitamin C (an 
essential nutrient for producing collagen) and are also loaded with antioxidants that prevent free 
radicals from damaging and oxidizing our nail cells. Add some red peppers into a stir-fry, or dip the 
raw veggie in some hummus for a protein-packed snack.