Foods for Stronger Nails


Just as skin and hair deserve care, so do our nails. Apart from routine moisturizing and manicures, the look and feel of your nails can be improved with some nutritional tips.

Brittle nails reflect that the body may be deficient in certain nutrients.

In many cases, brittle nails can be caused by an iron deficiency. Such nails are more prone to getting cracked or chipped and your diet may need to be supplemented with adequate supply of iron. This means eating lean meat, leafy greens and nuts.

In addition, important vitamins and minerals essential for healthy nail growth like vitamin A, zinc, calcium, and vitamin B12 need to be included in your diet.

It’s always best to talk with your doctor before you start taking a supplement.

Vitamin A

Vitamin A can easily be found in foods like raw and dried apricots, carrots, papaya, mango, watermelon, egg yolk, tuna and salmon.


When nails suffer from white spots, have slow growth or are inflamed at the cuticles, the cause might be an inadequate zinc supply in the body. Good sources of zinc include nuts like Brazil nuts, walnuts and hazelnuts. Other foods like coconuts, currants, figs and salmon will also deliver a helpful dose of zinc into your diet.


Many foods are generous sources of calcium but some popular choices include broccoli, raisins, orange, kiwis, mandarins and dairy products.

Vitamin B12

For nails that become darkened, the cause might be vitamin B12 deficiency. Vitamin B12 may be provided by fruits like dried plums, dried figs and egg yolk.

To turn weak, brittle nails into strong nails and soften the hands, try a simple tip for long lasting results.

Simply soak nails daily in almond or olive oil for 5 minutes. This practice will strengthen the nails better than any conventional nail hardener.

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