Top 10 Foods for Healthy Nails

By Holly Bieler
Updated on 09. Aug. 2020

Brittle nails aren't just a vanity issue but might be a nutritional one as well. Thin, unhealthy nails can be an indication you're lacking certain essential nutrients in the body. Not to fear though-- the right ingredients can often have powerful effects on nail strength. We've compiled the top 10 ingredients for keeping your nails beautiful, strong, and healthy.

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Buckwheat is a rich source of selenium and zinc, powerful essential minerals which help keep nails strong. They also contribute to bone and tooth health.


An iron deficiency can often lead to brittle nails, among other side effects, and kale is a great source or iron.

Pumpkin Seeds

A lack of biotin in the diet has been shown to yield weak nails. Pumpkin seeds are naturally rich in this essential mineral, and should help strengthen nails in a month or two.


Flaxseed is rich in fatty acids, one of the essential nutrients that help keep nails strong and healthy.


Lentils pack a double-whammy of protein and iron, both of which are essential for nail health.

Sweet Potatoes

Sweet potatoes are another great source of biotin. A half-cup of cooked sweet potatoes contains about 2.4 mcg.


Getting enough magnesium is important to keeping your nails healthy, and almonds are a rich source of this mineral.


Quinoa is another rich source of healthy plant proteins, which help keep nails strong.


Spinach is also a great source of iron, containing just a tiny bit less than kale. Spinach is also rich in vitamins A and C, which help keep hair beautiful and healthy.


The powerful protein in tofu has been shown to help expedite nail growth.

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