10 Foods for Healthier and Stronger Nails

May 16, 2016

Want stronger nails the natural way? Change your eating habits. I have been dealing with brittle and weak nails for months until I realized that I did not eat enough nail-friendly foods. When it comes to beauty-boosting foods, fruit and vegetables are not the only sources of vitamins and minerals, though eating them is vital for your bodily functions. Check out what you should be eating more to help your nails grow stronger and healthier.

1 Sweet potatoes

Sweet potatoes are a great source of a powerful antioxidant, beta-carotene, which helps to strengthen collagen and elastin in the nails. It also helps to fight stress that is one of the causes of brittle and weak nails. Eating sweet potatoes at least twice a week is a delicious yet effective way to improve your overall nail health.

2 Avocado

Avocado is plentiful in plant protein, vitamin A, B vitamins, vitamin E, vitamin K, folate, potassium and healthy fats. All the nutrients found in avocado help your nails, as well as hair, grow healthier and stronger. There are many ways to enjoy avocado to boost your nail health. You can add it to green smoothies and salads, blend into a cold soup, make guacamole, grill it, and many more.

3 Leafy greens

Okay, it seems no list is complete without leafy greens.It is for good reason. Not only leafy greens aid in weight loss, they are also good for your nails. Leafy greens are rich in copper, magnesium, zinc, protein, vitamin A, B vitamins, vitamin E, biotin and other nutrients that are essential for healthy skin, nails and hair. The best way to get all these nutrients is to consume raw leafy greens.

4 Eggs

Eggs are also rich in protein, Vitamin D, and the B vitamin biotin, which are all good for your nail health. Having one hard-boiled egg for breakfast is a simple way to promote your nail growth and prevent your nails from breaking. If you watch your calorie intake, consider eating egg whites. Save the yolks for baking.

5 Spirulina

Spirulina is not the tastiest food for healthier and stronger nails, yet it contains more than 800% of your recommended daily beta-carotene intake. Spirulina is also packed with B vitamins, biotin, protein, magnesium, and chlorophyll. It has more iron per teaspoon than any meat. Whether you are vegan or meat eater, adding spirulina to your meals and drinks will help you grow healthier nails.

Read also – 10 Delicious Ingredients to Add to Your Green Juice

6 Sunflower and pumpkin seeds

I am not talking about those salty sunflower or pumpkin seeds with different flavors that are available everywhere these days. Skip the store bought brands and opt for raw seeds instead. Raw sunflower and pumpkin seeds are loaded with zinc, protein, copper, Vitamin E, magnesium, biotin and tryptophan, which are all boost the nail health.

7 Yogurt

Calcium, biotin, Vitamin D, iron, magnesium, and potassium found in plain, unsweetened yogurt are all essential for strong and healthy nails. Nutrient-rich yogurt makes a perfect snack, and you can also use it in smoothies and milkshakes.Eating plain yogurt regularly helps to protect your nails from breakage and damage.

8 Oats

Oats take a long time to digest. This lowers insulin spikes in the body, which often lead to a high stress level. As I mentioned before, stress is one of the biggest causes of weak and brittle nails. Oats have also great anti-inflammatory properties and are high in B vitamins. If you are trying to strengthen your brittle nails, have a bowl of oatmeal for breakfast each day or add uncooked oats to your fruit smoothie or yogurt.

9 Hemp and chia seeds

These tiny seeds boast gigantic health benefits. Chia seeds are chock-full of zinc, calcium, protein, and B vitamins while hemp seeds are rich in vitamin E, healthy fats, amino acids, iron, B-vitamins, and protein. Sprinkle chia and hemp seeds over a salad, smoothie or your favorite yogurt. Add them to soups, sauces, salad dressings, and baked goods. When buying hemp and chia seeds, look for raw and organic ones.

10 Walnuts

Walnuts are a powerful source of omega-3 fatty acids, protein, fiber, magnesium, zinc, melatonin, copper, potassium, manganese, and biotin. Eating walnuts in moderation each day will help you improve your nail health as well as boost your brain power and energy levels. If you do not like walnuts, Brazil nuts are a perfect alternative.

Read also – 11 Natural Appetite Suppressants

So, there you have it! Some of the best foods that help keep your nails strong and healthy, as well as improve your skin, hair, and overall health. Incorporating these foods into your eating plan is easy since you probably love and eat most of them. What foods do you eat for healthier nails?