21 Foods For Long and Strong Nails

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Our nails are made up of several layers, each containing specific nutrients. Over time, these nail bed cells can become damaged due to malnutrition or other various factors which makes it difficult for nails to grow long and strong.

Foods that contain the right combination of vitamins and minerals will help protect your nails from further damage while also promoting healthy growth. In fact, according to this study, nutrition-based treatments can help cure various nail disorders.

21 Foods For Long and Strong Nails

Foods For Long and Strong Nails

The 21 foods below will help you not only grow long and strong nails but also keep them healthy and beautiful!

1. Avocado

Avocados contain a lot of vitamins such as vitamin E (which is great for your skin) and biotin (a B vitamin that’s necessary to produce keratin, which makes up the outer layer of the nails).

2. Coffee

Coffee has antioxidants that are good for your skin, but it also works wonders on strengthening and growing your nails. The caffeine in coffee can help improve circulation to the nail bed as well!

3. Fish oil or flaxseed oil

Sufficient omega-three fatty acids are necessary to ensure healthy-looking nails. You can get these fatty acids by taking fish or flaxseed oil supplements, but if you eat them in the form of seafood it will be even better for your skin and hair!

4. Bananas

Bananas are full of potassium and biotin, both great for your nails. They also contain other nutrients such as vitamin B-six which help produce keratin and keep your nails strong.

5. Green Apples

Apples can be a healthy snack that’s good for you skin too! They contain antioxidants that fight free radicals, which can lead to wrinkles and other signs of aging.

6. Cheese

Cheese contains an amino acid called cysteine, which helps produce keratin (which is present in your nails).

7. Carrots

Carrot juice is extremely healthy for your skin, but it also contains nutrients that strengthen nails. It’s a great drink to have every day if you want beautiful and strong nails.

8. Fish or Chicken Liver

Although the liver does not taste good on its own, so many people do not eat it often. However, if you want to have strong nails then it’s a good idea to eat liver once every week or two.

21 Foods For Long and Strong Nails

9. Oatmeal

Oatmeal is extremely healthy for your skin because it contains high levels of biotin. Not only that, but the texture of oatmeal helps strengthen nails by reducing brittleness and breaking.

10. Dark Green Leafy Vegetables

Leafy greens are rich in calcium which strengthens nails so they won’t break as easily. Kale, turnip greens, and spinach are all great foods to add to your diet if you want healthier-looking, long and strong nails.

11. Red Meat

Red meat is rich in iron which helps produce hemoglobin that supplies oxygen throughout the body. The more oxygen that reaches the fingernails, the stronger they will be!

12. Salmon

Salmon has omega-three fatty acids again, but it also includes vitamin B-twelve and calcium. Vitamin B-twelve is part of the vitamin b complex and helps to produce keratin, while calcium strengthens your nails when it becomes a part of them. This is one of our favorite foods for long and strong nails.

13. Eggs

Eggs contain sulfur which can help strengthen your nails (and hair). Sulfur also plays an important role in collagen production, which leads to healthy skin and nails. In fact, collagen is very beneficial for nail health, foods rich in collagen are the best foods for long and strong nails.

14. Oranges

Oranges contain a lot of nutrients such as calcium, vitamin C (which is great for your skin), and biotin (vitamin B-eight). All three of these nutrients work together to produce keratin that strengthens the nails.

15. Green Tea

Green tea is good for your skin because it contains antioxidants, but in addition to strengthening nails it also has anti-inflammatory properties that help with conditions such as arthritis.

16. Bell Peppers

Bell peppers are packed with nutrients including vitamin A which helps produce sebum (which keeps the skin moisturized). If you are dealing with dry and brittle nails, just like me, make sure to moisturize your hands and keep them hydrated.

17. Yogurt

Yogurts contain calcium which strengthens bones, including those of the hands. It also has vitamin D (which is great for bone health) as well as biotin that works together with other nutrients to produce keratin needed for strong nails.

18. Cabbage

Not only can you eat cabbage, but it can also be used on your skin to help fight wrinkles. As well as that, it has nutrients such as calcium and vitamin C which are necessary for healthy nails.

19. Broccoli

Broccoli is more than just a tasty vegetable! It’s full of antioxidants (which keep the skin looking young) and contains biotin like many other foods for long and strong nails.

20. Whole Grains

Whole-grain cereal, breads, and pastas are all good for your nails. They contain biotin which helps produce keratin (which is present in the foods mentioned above).

21. Milk

Milk has vitamin D which keeps bones strong as well as calcium to help build stronger nails. It also contains vitamin B-twelve which helps produce keratin.


Hope you found this round-up of the best foods for long and stong nails helpful. Remember: nutritious whole grains, milk, fruits, vegetables, fish oil/flaxseed oil supplements in addition to a healthy diet can help you achieve your dream of healthy looking nails. If there are any other questions feel free to ask them below!

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