Good nutrition and nail beauty go hand in hand. Deficiencies and dietary imbalances are quickly visible in the nails… In short, a glance at our damaged fingertips can reveal a lot about our health! So, if you want to trade your brittle, split nails for strong and healthy ones, you may need to review the contents of your plate a bit! Indeed, beautiful nails require a balanced diet rich in proteins, vitamins, and trace elements. This is even the first step to try before spending money on chemical treatments with sometimes doubtful effectiveness (hardening varnish, etc.) or fake nails. Here are the right foods to limit nail damage and promote healthy growth.
Bonus tip: your hair will also respond to the foods you eat for nail health! Keep this in mind in case of hair loss or growth issues.
1) Before moving on to foods, let’s remember the importance of staying well hydrated for nail health!
Even before food, nail care or supplements, hydration is crucial for nail vitality. However, not all beverages are equal. For example, the phosphoric acid in sodas is a well-known demineralizer that harms fragile nails. Here, nothing beats waters low in sodium but rich in silicon and calcium (Rozana, Salvetat…). And for those who claim that beer strengthens nails and hair, we regret to inform you that it’s false… It can be used as a rinse during shampooing to add volume to the hair, but that’s about it!
2) Fish for healthy nails
Salmon is one of the best foods for the beauty of your nails. Indeed, if they are dry and dark, it is generally due to a lack of vitamin B12. And this fish is rich in it. Also, it contains vitamin D excellent for nail growth, repairing proteins, and essential fatty acids (omega-3) that cleanse and strengthen the nail. We recommend steaming it to preserve its nutritional benefits to the maximum.
3) Eggs for less brittle nails than a shell
You can’t do better to strengthen nails! Very rich in proteins, they stimulate the production of keratin. Also, the yolk contains minerals that will give them the necessary boost. This will also take care of your cuticles in the process.
4) Whole grains, but not just any!
As much as possible, favor whole or semi-whole grains in your dishes (oats, wild rice…). Indeed, they will provide you with nutrients that refined foods do not: B-group vitamins, iron, zinc, selenium… They also contain biotin (vitamin B8) which offers complete nail reinforcement. This is reminiscent of brewer’s yeast, a classic in the field that provides essentially the same micronutrients.
5) Red meat and dairy products rich in calcium
Give your tired nails a good dose of iron! Indeed, it participates in the restructuring of nails and reduces splitting. In red meat, there is a good amount of it as well as a significant quantity of proteins. You can also opt for plant sources of iron (spirulina, black tea, sesame, poppy…) if you don’t eat meat. Plus, don’t skimp on dairy products for a calcium intake necessary for nail strength. And no need to limit yourself to cow’s milk! You can also drink goat’s milk, sheep’s milk, or plant-based milk as well as consume unusual calcium-rich foods.
6) A fruit among the best foods to the rescue of your nails
To prevent nail breakage, stock up… on blueberries! This little fruit is full of antioxidants to help repair damaged nail cells and take care of the cuticles. However, don’t consume them just any way. To enjoy their benefits, it’s better to eat them without added sugar and without cooking them.
7) Smart snacks and excellent foods for nails
Feeling a little hungry? Satisfy your cravings by consuming dried fruits to nourish the nails and give them flexibility. Dried fruits (apricots, prunes, raisins, dates…) have an alkalizing and remineralizing effect, two qualities that nails appreciate. You can also rely on almonds, rich in magnesium, which effectively strengthen them.
