The Best Food That Can Make Your Nails Stronger

The  Best Food That Can Make Your Nails Stronger

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 percent 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.

Flax seed 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. If that’s not your thing, make sure you eat plenty of fatty fish, which we’ve already established keeps your hair healthy, too.

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. Though we’ve already discussed the role biotin plays in nail health, it’s so important in bears repeating. Per a German study, 91 percent of subjects given 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.

Almonds

Another great source of biotin? Almonds. In addition to aiding weight loss, a serving of the protein and fiber-packed nuts contains 49 percent 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 hair and scalp in tip-top shape.

Red Bell Peppers

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 percent 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. Though some red peppers into a stir-fry, or dip the raw veggie in some hummus for a protein-packed snack.

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.

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.

Strawberries

That’s right, the juicy, red fruits beloved by most have some serious benefits for your nails. Dietitian Tanya Zuckerbrot, MS, RD, and founder of the F-Factor Diet, told us in the 7 Best Foods for Strong Nails that 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.

Eggs

Nail supplements contain biotin a B vitamin which many claim encourages healthy growth, but does it really work? Though there is little evidence to support the belief that biotin positively impacts hair, research suggests it can strengthen nails. Per a study in the Journal of the American Academy of Dermatology, biotin has been shown to improve fingernails. After administering a biotin supplement to participants, researchers discovered that thickness of the nails in these people increased by 25 percent compared to the control group. 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.