superfoods for strong nails

Top Superfoods for Strong Nails

The conditions of nails can tell us how healthy or sick we are, even though nails is only the dead tissue. Both men and women want to have strong and shiny nails because it is the symbol of health and beauty. If we provide our body with significant levels of collagen, keratin, and elastin, our nails will be strong. If we do not, like we suffer from anxiety or we face much toxic, our nails will dry and have colors changing.

To own stronger nails, we need to absorb a lot of nutrients. As a result, there are some superfoods that contain suitable nutrients for stronger nails.

Here are top superfoods for strong nails that you should take note and try to add to your daily diet.


The first name being called for the list of top super foods to keep nails strong is avocados. Avocado is considered as one of the most valuable fruits on earth which beneficial to human’s health and beauty. They are enriched with antioxidants and vitamins A, D, E. Furthermore, this well-known food possesses an impressive level of biotin, which helps prevent dry nails and nourish nails.

It is super easy to strengthen your nails by consuming avocados every day because it tastes so delicious. There are many ways to enjoy avocados then make the nails stronger such as putting it in your salad, making smoothies, making an avocado dip, adding to sandwiches and burgers or simply eating it raw.

2. Green Beans

As stated earlier, you can protect your nails from breaking and strengthen them by supplying your body with the high amount of biotin, which is a type of vitamin B. Luckily, we can rely on beans on this point.

Besides biotin, beans are great source of vitamins and minerals, which also good for stronger nails. Especially, green beans are considered as the most tasty and nutritious.

All you need is just eating more beans and looking for the positive result on your nails. There are a lot of ways to cook beans, such as boiling and stir-frying.



Like skin, nails need enough water to stay away from dehydration that can cause cuticles and weak nails: the nails will be easier to split and the thickness will be decreased.

Therefore, it is not good if you do not drink enough 2 liters of water a day. Or you can also consume water from many kinds of tasty fruits and vegetables.

In addition, try to avoid coffee, alcohol and carbonated drinks because drinking them can be very harmful to our health.

4. Wheat Germ

Wheat germ is a really good choice for overall nail health. It is bursted with vitamin E, protein and zinc. Besides, the amounts of vitamin B6 promotes the absorption of zinc, which is the nutrient making nails stronger.

In addition, the high level of vitamin E in wheat germ is the best friend for skin forms like nails. As a result, you should choose wheat germ as your addition to your daily meals to strengthen nail health.

There are a lot of ways to consume wheat germ like adding them to cereals, pancakes or bread dough.

5. Pumpkin Seeds

It will be a big mistake if we do not mention pumpkin seeds on the list of superfoods for strong nails. Pumpkin is considered as a superfood for its high levels of valuable nutrients and so do pumpkin seeds.

Pumpkin Seeds are enriched with zinc, protein, iron, magnesium, potassium, biotin, and omega 3 fatty acids, which are all good for skin health.

If you have white ugly areas on the nails, that means you lack of zinc. As a result, you need to consume more pumpkin seeds to have stronger and and tougher nails.

6. Tomatoes

Last but not least, tomatoes are being in the top superfoods for strong nails. This beautiful red veggie is very famous for its benefits to the skin. Thanks to the high amounts of biotin in the juicy tomatoes, your nails will be prevented from being darker and will be harder to be broken. Furthermore, tomatoes are the excellent source of vitamin C and vitamin A.

It is mind-blowing that the amount of vitamin C in a tomato is higher than in an orange. As a result, you should stick to tomatoes to have strong and shiny nails. There is one important thing that you need to take note about the content of vitamin C in tomatoes.

The content will be decreased or destroyed all when you cooked tomatoes. Therefore, it is best to eat tomatoes raw.

7. Beans

Beans occupy most people’ love since they are considered as one of the most powerful methods to help their nails be strong.

Various types of beans contain excellent sources of biotin that can aid in preventing the breakage of nail. Also, beans are effective for enhancing general nail health.

You should take a note that the lack of biotin can lead to nails dryness and thereby, slowing down the growth of nails.

Some kinds of beans that you can consume on a daily basis to get your nails stronger is kidney beans, green beans, pinto or white beans.

8. Broccoli

The reason why broccoli is a good way to keep your nails strong comes from its rich source of iron, an important component for your healthy nails.

Iron plays a vital role in enriching the red blood cells and then increasing the level of oxygen to tissue.

As you might not know, a deficiency of iron can make nails grow with these ridges instead of smooth surface. To take in broccoli, you can eat it both raw and cooked.

9. Eggs

Eggs are famous for its protein sources that are needed to help have healthy and strong nails. This is due to the fact that nails are created by keratin, a kind of protein that supports growth nails.

Eggs are rich in protein, hence, having about two eggs servings daily is extremely good for your nails. Depending on your favorite, you can choose to take them in poached or boiled.

About the author:

This article is written by Ashley Bennet. I have worked and trained in the field of Nutrition and Health for over 3 years, consistently providing people with useful information about nutrition as well as helping them with their common health problems.


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