Glossy, strong, smooth nails—like shiny hair or glowing skin—can be an indicator of good health and nutrition. When you’re deficient in certain vitamins, minerals, or micronutrients, it can show up as brittle, broken, dry, or uneven nails. While there are many causes of brittle nails, environmental factors like water, weather, chemical exposure, and nutrition, are much easier to remedy, says Dr. Dana Stern, a board-certified dermatologist in New York City who specializes in nail health. “To avoid broken, weak nails in the future, you need to begin taking care of your nails now,” she adds.
Balanced nutrition is one of the ways to take care of your nails with a few star vitamins and minerals that really give a boost to nail strength and health. “Vitamin B, C, E, A, as well as biotin, magnesium, zinc, and iron are all superstars when it comes to nail health,” says Dr. Marnie Nussbaum, MD, FAAD. Luckily there are a few easy foods you can incorporate into your diet to keep your nails strong and healthy.
Spinach and other leafy greens
Antioxidant-rich and supercharged with vitamins, eating spinach and other dark leafy greens like kale, broccoli, and collard greens are a simple and essential way to promote stronger, healthier nails. Packed with iron, folate, calcium, vitamin A, and vitamin C, they help strengthen nails against breakage and tearing. “A lack of iron can cause vertical ridges, spoon-shaped nails, pale nails, brittle nails, and discoloration,” says Dr. Nussbaum. And vitamin C helps the body absorb iron, which is necessary for healthy nails.
Sweet Potatoes
Sweet potatoes are rich in beta-carotene, a source of vitamin A, a powerful antioxidant that helps protect the skin, immune system, and most famously, eyesight. Vitamin A helps the body produce keratin, a protein that makes up nails and as an added bonus, it can prevent nails from becoming “thin and crooked,” says Dr. Nussbaum. Vitamin A is fat-soluble, and it’s unlikely to be damaged much by heat when you’re cooking so you can still get the benefits after whipping up a sheet pan sweet potato casserole. In addition to vitamin A, sweet potatoes are a good source of vitamin C and B6, as well as manganese, potassium, and iron, many of which support nail strength. According to Dr. Nussbaum, vitamin C is also great against “brittle nails, slowed nail growth, and dryness.”
Eggs
Poached, hardboiled, fried, or scrambled, eggs are a triple threat when it comes to nutrients for nails. They have protein, biotin, and vitamin D. Biotin, a form of vitamin B that helps the body metabolize fatty acids, glucose, and amino acids, is often bound to protein in food. According to the National Institutes of Health, a glycoprotein called dietary avidin, found in raw egg whites, prevents the body from absorbing biotin. Heat neutralizes avidin which means the body can absorb biotin once the eggs are cooked.
Brazil Nuts
Selenium, a vital mineral that fuels protein enzymes and prevents cell damage, is the star ingredient in Brazil nuts that supports healthier nails. A little goes a long way—just one Brazil nut fulfills twice your daily selenium requirements, as well as zinc, B-vitamins, and vitamin E. “Selenium can also help prevent nail discoloration and ridges, improving the overall appearance and shine of nails, too,” says Dr. Nussbaum. Beyond nails, selenium supports so many other functions like thyroid health, cognitive function, heart health, and more. Brazil nut oil is also fantastic for nails when applied topically because it’s high in phospholipids. “Emollients that are rich in phospholipids have been shown to combat nail brittleness, increasing flexibility,” says Dr. Stern.
Salmon
Adding cold water fish like salmon to your diet is an easy and delicious way to get a major dose of omega-3 fatty acids, as well as protein, vitamin D, selenium, and B2, B3, B6, B12, and B3 vitamins. These micronutrients help support your nails against breaking, cracking, or disintegrating altogether. Omega-3s, a good fat that does wonders for your skin and nails, is renowned for brain, eye, and immune system health benefits, too. Because it’s a rich source of omega-3s, protein, and biotin, Dr. Nussbaum likes it as an option to help boost healthy nail growth. Note: wild salmon’s nutritional benefits kick in at about 2 servings a week so you don’t have to go overboard.
Avocados
There are a myriad of super nutrients found in avocados with vitamin E, vitamin B, oleic acid, lutein, folate, and monounsaturated fats among the ones best for nails. Vitamin E in avocados encourages healthy nail growth and gives nails a natural luster—no manicure required—while the omega-3 fatty acids can help moisturize nails against feeling flimsy or dry. Not only do avocados taste great, but they’re also easily integrated into any meal or smoothie.
Beef Liver
One on the list that might be a bit more surprising? Beef liver. “Beef liver is high in biotin and protein,” says Nussbaum. Biotin is a B vitamin that contributes to the production of keratin. “Keratin, which is what nails are composed of, is protein derived and a building block for healthy nails and hair,” says Dr. Stern. “Generally you want to focus on increasing your protein intake to boost nail strength.” Three ounces of cooked beef liver includes 30.8 micrograms of biotin per serving and 103 percent of your daily value.
Sunflower Seeds
Aside from plenty of nail-strengthening micronutrients like copper and zinc, plus manganese, vitamin B6, vitamin E, and B-complex vitamins, sunflower seeds are a great source of magnesium, making them the perfect snack if you’re suffering from weak, fragile nails. Magnesium is a miracle mineral for hair, skin, and nails—it’s involved with protein synthesis and helps activate and metabolize vitamin D in our bodies. “When someone is deficient in magnesium, it can show up as weak, flaky nails,” says Dr. Nussbaum. Getting adequate magnesium may also help prevent vertical ridges from forming, so nails grow strong, smooth, and even.
