The best diet for nails are very important for nails wellness. Healthy nails is a sign of your good health. It also shows the beauty & personality.
Healthy nails are a sign of good health and a balanced diet. If your nail is brittle, dull, and discolored, that can indicate a lack of a balanced diet. Healthy nails are a symbol of self-care as well.
I know how it feels when you care for your nails so much and suddenly they break. Only maintenance is not enough for your nails. Healthy nails are not only beautiful and shiny, but they are also very strong and sturdy. Proper nutrition is the way to unlock the full potential of your nails.
We are My Organic BD. A group of nutritionists, doctors, and dieticians, working together to create the most insightful organic wellness article for common people.
This article will take you to a complete guide on growing stronger and healthier nails. This will include nail growth basics, vital nutrition, beneficial food, and every question people ask about healthy nails.
Let’s start.
What are the Basics of Nail Health?
Nail is made of a protein called keratin. Human hair, tiger’s claw, or rhino’s horn are made of the same protein. Nails are actually dead cells, and there is no metabolic process involved within them.
The hard visible part of the nail is called the nail plate. It lies on the top of the living tissue called the nail bed. At the root of the nail, there is a part called the matrix where the nail cells are produced.
The matrix produces new keratin cells and pushes the old nails forward. If you are having nutrient-dense food such as protein, biotin, iron, zinc, etc. The matrix will have enough building blocks to make healthy and stronger nails. Having a low-nutrient diet will produce weaker and thinner nails.
Our fingernails grow about 3 mm per month. But our toenails grow slowly, gaining about 1 mm per month. Our fingernails take about 6 months to completely renew, and toenails can take 12-18 months.
There are different factors that can affect the growth of nails. The growth of nails is slowed with age. Some hormones can contribute to faster growth of the nails. Pregnant women get faster nail growth. Better blood circulation is also essential for faster nail growth. Having poor overall health can reduce nail health and growth.
How healthy diets affect nail growth & beauty?
The appearance of the nails depends a lot on a healthy diet. There are 2 main factors that we can discuss. Healthy nails basically need 2 things.
First, the necessary components, and second, proper metabolism, such as blood flow, and a healthy body.
If you have an unhealthy diet, your body is more likely to lack vital nutrients like protein and minerals. But it will make the nails anyway, but the quality will be highly reduced.
Nails and hair are actually memories of your body. The condition of your body can change, but the memory remains in the hair and nails. If you have a poor diet one week, and eat a balanced diet next week. This creates a potential weak point in your nail. So, having a balanced diet is crucial for nail health.
Secondly, a bad diet makes your body more prone to disease and stress. In those conditions, the body focuses more on immunity and repair. Which can affect your nail health. So, diet is the fundamental key to your desired nails.
What are Essential Nutrients for nail wellness & beauty?
Now let’s discuss all the vital nutrients for healthier and stronger nails.
Protein
Protein is the main component of keratin. Consuming a proper amount of protein is essential for keratin production and nail quality. It supports smoother, stronger, faster-growing nails. Lack of protein in the diet contributes to thin, slow, and weak nails.
You don’t need to follow an extra protein diet plan for nails. Following the regular protein requirement provided by the RDA is enough. It says one needs to eat about 0.8 grams per kilogram of body weight every day. Eggs, chicken breast, lentils, soy beans, fish, and tofu are rich in protein.
Biotin
Biotin is one of the most crucial components backed by Studies according to Healthline. It increases the production of carotenoids and improves nail thickness. It is prescribed to people who have brittle nails. One needs to have about 30 micrograms of biotin per day.
Almonds, egg yolks, sweet potatoes, avocados, salmon, and sunflower seeds are rich in biotin.
Iron
Iron is the main component of hemoglobin in our blood. It carries oxygen to the nail roots and improves cell division and related functions. Lack of iron can cause spoon-shaped, pale, or ridged nails. Adult women need about 18 mg of iron per day, and men need 8 mg per day.
Red meat and liver are good animal sources of iron. Animal sources of iron are easier for the body to absorb. Spinach, kale, lentils, pumpkin seeds, and tofu are rich in plant-based iron.
Zinc
Zinc supports cell repair and regeneration functions. Those are essential for nail health. Zinc heals the damaged parts of cuticles and improves the nail bed health. Men should take 11 mg zinc per day, and women should take about 8 mg per day.
Oysters are the richest source of zinc. Chicken, beef, pumpkinseeds, chickpeas, and lentils are good sources of zinc.
Vitamin E
Vitamin E is a powerful antioxidant that protects the cells from oxidative stress. It benefits the blood circulation and is also linked with the shininess of the nails. It also moisturizes the nails from within, making them look healthy.
Adults should take at least 15 mg of vitamin E for proper health. Sunflower seeds, almonds, avocado, spinach, and olive oil are rich sources of vitamin E.
Vitamin C
Vitamin C is essential for collagen production. Our nails are not made of collagen, but the support system is almost entirely dependent on it. Vitamin C also acts as an antioxidant that protects the nails from stress.
Men should consume 90 mg of vitamin C per day, while 75 mg per day is recommended for women. Citrus fruits, guavas, strawberries, kiwi, bell peppers, kale, and broccoli are rich sources of nail health.
Omega-3 fatty acids
Omega-3s are important for flexible, shiny, and well-moisturized nails. It reduces the inflammation in the matrix of the nail and nourishes newer nail cells. It prevents brittle, dry, and peeling nails.
One should consume 250-500 mg omega 3 fatty acids every day. Fish fat, chia seeds, flax seeds, and walnuts are high in omega-3 fatty acids.
Collagen
Collagen supports nail elasticity, thickness, and support strength. It provides amino acids that form carotene. They are also the building block of skin that holds the nail.
There is no official RDA for collagen intake, but usually, 2.5-10 grams per day is commonly used. Bone broth, chicken skin, fish skin, and supplements are a reliable source of collagen.
What are the best foods for a healthy nail?
Some foods naturally contain nail health boosting potential. Incorporating those foods in your diet help reach your nail wellness goal easily. Let’s discuss some of the best foods for nail health.
Eggs
Eggs are the complete package for nail health. They come with quality protein, biotin, zinc, and vitamin D. As we already mentioned, all of those are essential for better nail health and growth. Eating eggs regularly can reduce nail breaks, thinner nails, and nail issues. You can eat 1-2 eggs depending on your health factors. Most researchers agree that 1 egg a day is suitable for every age. Consuming some healthy fat, like avocado, can help improve the growth of your nails.
Spinach
Spinach is one of the most nutrient-dense vegetables filled with iron, folate, vitamin C and other essential minerals. Iron can improve oxygen flow in the matrix of the nail. It also prevents spoon-shaped nails and dull nails. You can eat it with salad, curry, or add it to green smoothies.
Salmon
Salmon contains omega-3 fatty acids and high-quality protein. It also contains vitamin B12. All of those are vital for optimum nail health. Salmon can provide necessary protein, moisture the nails, and protect them from inflammation.
Almonds
If you want shiny nails naturally, you must eat almonds regularly. It contains vitamin E, which contributes to nail shininess. They also contain biotin, magnesium, and healthy fats, which improve strength and growth rate. Changing your regular snack to almonds can make a huge difference.
Avocado
Avocado is known for its healthy fats and high vitamin E content. Those nutrients are superstars for optimum nail beauty. Both will nourish the nail bed and moisturize the nail, leading to improved shininess.
Lean meat
Lean meat contains amino acids, zinc, and heme iron. Heme iron in lean meat is easier for the body to absorb. Beef liver or beef contains the highest amount of heme iron. However, follow your dietitian’s guidance for eating red meat.
Citrus Fruits
Citrus fruits are high in vitamin C, which takes part in the production of collagen. Collagen contributes to the smoothness of the nail. They are also vital for proper absorption of iron.
Lentils
Lentils are a plant-based source of rich protein. They also contain biotin, zinc, and iron, crucial for nail health. Vegetarians and vegans can rely on lentils, which are a plant-based alternative to eggs for nail health.
Oyster
Oysters contain the highest amount of zinc. It helps repair nails and improve cell growth. It can also protect you from the white spots on the nails.
Please read Superfoods for wellness : An Honest Guide for Beginners.
How does poor nutrition affect nail health & beauty? Common issues
Let’s discuss different nail problems and dietary deficiencies that cause them.
Brittle nails, peeling nails
Lack of protein, biotin, and omega-3 fatty acids can cause those nail problems. Protein deficiency disturbs the nail regeneration process, leading to brittle and thin nails. Low biotin makes the nail look dry and slows down the growth.
Pale and spoon-shaped nails
It is also called Koilonychia. Iron deficiency causes this nail condition. Iron helps carry oxygen to the matrix and supports growth. Lack of oxygen leads to nails becoming pale, soft, and arched, which sometimes looks like a spoon.
Vertical and Horizontal Ridges
Vertical ridges are most often a normal part of aging. Lack of vitamins and minerals also causes nail ridges. Mineral imbalance, such as a lack of zinc, magnesium, and vitamin B complex, can cause the issue. This condition makes the nail uneven and feels bumpy to the touch.
Discoloration
Nails can become yellow, blue, or white due to a lack of antioxidants and vitamins. A lack of vitamin E can cause yellowish nails. Fungal infection can also cause a yellow tint. Zinc deficiency can cause white spots in the nail. Antioxidant deficiency and lack of iron can cause blueish nails.
Weak, slow-growing nails
Protein, zinc, and collagen deficiency can cause slow and fragile growth of nails. Low collagen disturbs the function of the matrix and reduces nail growth.
Dull, dry, and rough-looking Nails
Lack of omega-3 fatty acids, vitamin E, and A causes the nails to look dry and unhealthy. Omega-3 fatty acid deficiency causes inflammation in the nail bed and causes the nail to become dry.
When to seek a nutritionist or doctor?
Nail conditions are almost always a sign of underlying health and diet problems. For example, if your nail is dry and brittle, you may be lacking omega-3. This not only affects your nail, but also your brain, heart, skin, and other organs lack proper nourishment.
If your nails turned pale, that can also mean you are at risk of anemia due to a lack of iron. So, nail issues should never be ignored. It’s always better to consult a professional when you notice it. However, small white spots and other minor signs are not usually serious. They go away with a proper diet and maintenance.
You can schedule a free consultation from our health care professionals.
What are Myths, Facts, and Smart supplements for nail wellness?
Here are five common myths about nail wellness.
- It’s often said that biotin is the only supplement that helps nail wellness. But this is not true. Healthy growth of nails includes iron, zinc, omega-3s and vitamin C. A healthy diet can help you get all of them easily.
- Expensive nail polishers are not safer. All nail polishes contain chemicals like formaldehyde, toluene, and DBP. Those can cause dehydration of the nails.
- White Spots are not caused by calcium deficiency. Zinc deficiency causes this problem.
- Nail strength can not be trained. Tapping your nails on a hard surface or similar practices does not help. Nail growth and strength come from diet and a healthy matrix.
- Cutting nails does not increase the growth of your nails.
Does gelatin help nails?” – What science says
No, gelatin is not a scientifically proven way to improve nail health. Gelatin is made with animal collagen, which is rich in glycine. Glycine is also a part of keratin. There can be benefits of eating gelatin. But early scientific studies suggest that it can show a small growth, but not reliably. Protein, biotin, vitamin C, and omega-3 are more effective for nail health.
Biotin supplements vs. real food
Biotin supports the production of keratin, which improves the growth and health of nail production. You can get a biotin supplement or eat real food to get biotin. But which one is for you?
Biotin is very crucial for nail health, but it does not work alone. You need zinc, iron, and other nutrients to get its optimum benefits. Still you have to follow a good diet if you are using a biotin supplement.
But if your diet already contains biotin, using a biotin supplement may not do much for you. The best approach for quicker results is having a balanced diet and taking supplements. This ensures your body gets enough biotin and necessary nutrition.
If you don’t have any health conditions, having a balanced diet is enough for nail health. Just make sure you take foods every day that contain enough biotin.
Every 100 grams, eggs contain 10-25 µg biotin. Almonds contain about 28 µg of biotin. Beef liver is one of the richest sources of it, containing over 100 µg. Mushrooms, avocados, salmon, spinach, and sweet potatoes contain small to moderate amounts of biotin.
Choosing this approach has its benefits and drawbacks. The main benefit is that you are getting a lot more nutrients from the foods along with biotin. This can enhance your nail wellness as well as overall well-being. However, you will have to spend more time and attention on your diet.
When do supplements actually help?
Supplements are effective when you lack primary nutrients. Biotin, iron, zinc, vitamin C, and vitamin E are some of the key vitamins for nail health. Fulfilling the deficiency can lead to improved nail growth.
If you don’t have any deficiency, most supplements may not be that effective.
A biotin supplement can improve nail health better than other nutrients. It’s often recommended if you have nail problems or want to improve your nails ASAP. But if you don’t have any immediate nail problem, and take a balanced diet, your nails are probably growing healthily. Discussing with a nutritionist can help you get a personalized diet plan for nail health.
What is the Balanced Diet for Nail Wellness?
A balanced diet for nail health is designed in a way that provides all the nutrients for nail health. Here is what a balanced diet plan for nail health looks like:
Get protein vitamins and proper hydration during breakfast. Have 2 boiled eggs, avocado with whole grain toast, and orange juice.
For lunch, eat salmon or tuna, spinach, kale, or bell peppers. Prepare your meal with olive oil. Have brown rice or quinoa for a healthy carbohydrate source. This will provide you with healthy fat, protein, iron, vitamin C, and E.
You can have almonds and pumpkin seeds as a snack between meals. It will provide you with biotin, zinc, and vitamin E. Take your supplements after snacking.
For dinner, eat chicken breast, beans, or tofu for the protein source. Have whole grains such as oats, millet, or brown rice. Prepare a salad with steamed broccoli and other vegetables. Drizzle the salad with olive oil as a source of fat.
You can also take a glass of milk with turmeric powder for extra protein and recovery.
How to track wellness progress naturally?
To measure and track nail wellness naturally, you can follow the steps below:
- Mark the end part of your nail with a small line and check how much it has moved every week. Nails should grow about 3 mm every month.
- Take photos of your nails and compare the photos every week.
- Check the nail density and strength by checking the tip of your nail.
- Observe the surface and color of the nail. A healthy nail should have a smooth surface and be slightly pinkish in color.
FAQ: Diet for nails
What foods should you avoid to have healthy nails?
Several foods can hurt your nail health. Sugar and refined carbohydrates can cause inflammation, which can weaken the nails. Salty processed food is also unhealthy for the nails. Don’t consume too much caffeine and alcohol.
What is the fastest way to strengthen weak nails?
The fastest way to strengthen weak nails is through diet and supplementation. There is no quick hack to nails, as it takes 6 months to cycle the nail completely. If you start having a balanced diet today, you will have fully strong and healthy nails after 6 months.
How long does it take to see nail improvement after changing diet?
You will need at least 2-3 months to see any observable change. You will have to wait 6 months to see the actual result.
Why is toothpaste good for fingernails?
Toothpaste improves the shine of your nails by cleaning them. But it doesn’t help it grow faster or improve its health.
Can thin nails become thick again?
Yes, thin nails become thick again with a proper diet. But it doesn’t work overnight. Nails that grow today will be observable after 6 months.
What fruit is best for nails?
Avocado is the best fruit for the nails. It contains omega-3 and biotin, which are crucial nutrients for nail health.
What is the best supplement for fingernails?
Biotin is a scientifically proven effective supplement for the fingernails. But you also need to have a balanced diet to make it effective.
Conclusion
Healthy nails are not about polish and salon visits. They are a reflection of what is happening within your body.
A balanced diet with biotin-rich food is the best way to get healthy nails. You can also use a supplement with it to improve the efficiency. But nails naturally grow slowly, so you will have to wait months to see a visible result.
Please check out the best supplement for nails.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
