Top 10 Healthy Foods For Strong Nails You Must Add To Your Diet!

*This article is written by Ashly Kho Jia Yik

Do you suffer from weak and brittle nails? Are your nails constantly chipping after doing the dishes? It is frustrating indeed to have your nails grow to your desired length, only for them to break after doing some household chores. If you’re worried about having to spend tons of money on manicures and all the best nail products in the world, fear not! Because Beauty Insider Malaysia has the best cure for you. All you need to do is just alter your diet! 

Yes, instead of spending tons of money on nail care and spa treatments to fix your nails, you could alleviate all your nail problems but just eating the right foods for strong nails! Not just it a safer alternative, but it also saves you from burning a hole in your pocket. So, what are you waiting for? Incorporate these 10 healthy foods into your diet and in time, your nails will grow to be healthier and stronger. Read on to find out!

1. Eggs

Did you know that nails are made of a fibrous structural protein called keratin? Keratin plays a major role in nail health as it makes nails strong and resilient, thereby protecting them from damage. One of the best treatments for nails is to consume protein-rich food. Loading up on protein boosts keratin production and produces strong nails. Poached, fried or sunny-side up – it doesn’t matter! Eggs are without a doubt a nutritional powerhouse which can make your fingernail thicker, reduce splitting and discolouration in nails.

2. Nuts and Seeds

Nuts and seeds are another fantastic sources of foods for strong nails! They provide a hefty dose of protein, zinc, iron and biotin as well as trace minerals manganese and copper. All of which are vital components that support nail growth and promote collagen synthesis in the body. The best part? There are so many to choose from! From almonds to sunflower seeds to chia seeds and pumpkin seeds, you’ll never get bored with all the choices. By consuming just a quarter cup each day, you’ll notice that your nails are stronger and won’t chip at the slightest thing! 

3. Salmon

Another one of the best foods for strong nails is salmon. Salmon is chock-full of healthy fats and oils and are especially high in omega-3 and omega-6 fatty acids. These oils lubricate and moisturise the nails making them look shiny and healthy. Fatty acids, meanwhile, decreases inflammation in the nail bed and encourages the growth of cells in the nail plate. Salmon is also jam-packed with vitamins B6 and B12 which prevent nails from breaking and splitting apart. Dig into salmon and enjoy all its nail-strengthening nutrients! 

4. Dark Leafy Greens

Remember when our moms used to lecture us on the importance of eating vegetables? Well, they weren’t wrong! Vegetables especially dark leafy greens like spinach, broccoli and kale contain iron, calcium and a host of antioxidants that are essential for boosting nail heath and preventing brittle nails. It is best to consume these vegetables raw or lightly cooked as you don’t want to cook all the vitamins outta them. Another way to consume them is to blend them up and make green smoothies. Ooo yum!

5. Blueberries, Strawberries, Kiwis

What’s a list of foods for strong nails if it doesn’t include fruits, right? We’ve often been told that fruits contain lots of vitamins and minerals, but did you know they do wonders for our nails too? Yes, you heard that right! Fruits contain a high level of vitamin C and antioxidants and these work wonders for our nails. Vitamin C facilitates the production of collagen, a building block of nails hence making nails more resilient to damage. Fruits with high levels of vitamin C and antioxidants include blueberries, strawberries and kiwis. Your nails will thank you later. 

6. Pineapple

Do you love eating pineapples? If you do, good news for you because pineapple is one of the best foods for strong nails! Pineapples are a great food for nails because they are rich in Vitamin C and contain an enzyme called bromelain which eases the breakdown of protein in our bodies. This supports the way our bodies digest proteins more efficiently and promotes healthy cuticles and nails. Pineapple juice, cooked pineapple, pineapple on pizza – now you don’t have to feel guilty indulging in your favourite fruit!

7. Brown Rice and Oatmeal

If you been looking to switch from white rice to brown rice now is the best time. Not just are they healthier and less in calories, but also great for your energy levels and overall dietary health. Whereas complex carbohydrate (read: not the kind in white bread and flour) is also killer for your nail health! That is why you should stick to whole grains, like those in brown rice and oats as they are amazing sources of biotin vitamins which can promote healthy fingernails and bones.

8. Turkey, Chicken, and Beef

Lean meats like turkey, chicken and beef are not just a great source of protein that can help build strong muscles but also does wonders for your fingernails. Our nails are made out of protein, so the first thing you can try is adding more to your diet. Adding more lean healthy protein to your diet can promote nail growth and also keep your nails in tip-top shape. Try having roasted turkey, steam chicken, beef stew as part of your meals. Avoid deep-fried foods tho!

9. Milk

Another great source of protein, milk is scientifically proven to aid in nail growth. Rich in calcium, milk can help your nails grow strong and healthy in no time. Plus, vitamin D, found in milk, is also said to be super healthy for nail development. Almond milk and low-fat milk are great options to add to your diet. Take one glass every day in the morning and watch your nails getting stronger and stronger!

10. Coconut Oil

Last but not least in the list of top foods for strong nails is coconut oil. One of the many benefits of coconut oil is boosting nail growth. Coconut oil is known for its moisturising properties so it can keep your cuticles in good shape and also heal already peeled cuticle. Coconut oil can also make your nails less prone to dryness and peeling. Add a spoon of coconut oil to salads or just one spoonful of coconut oil first thing in the morning can treat brittle and cracked nails and stimulates their growth.