9 Foods to Include in Your Diet for Stronger Nails

Last year, I remember staring at my hands during a coffee break, wondering why my nails kept peeling no matter how many “strengthening” polishes I tried. They bent, split, and refused to grow past my fingertips. If you’ve been searching for foods for stronger nails, you probably have felt like me before.

Weak, brittle, or slow-growing nails are often a sign that your body needs better nutritional support. Nails are made from keratin, a tough structural protein that depends on vitamins and minerals to grow properly. What you eat plays a bigger role in nail strength than most people realize.

This article highlights nine specific foods that may help promote healthier nail growth. For each one, you’ll learn why it’s recommended and the key nutrient responsible for its benefits. You’ll also understand how those nutrients support stronger nails from the inside out.

The Role of Nutrition in Nail Growth

Nails grow from a small but powerful area called the nail matrix, located just under the cuticle. The cells there divide rapidly, harden into keratin, and push forward to form the nail plate you see. Fingernails grow about 3 millimeters per month on average, so any improvement from diet changes typically takes 8 to 12 weeks to show.

Because nail cells multiply quickly, they are especially sensitive to nutrient shortages. Diets low in protein, iron, zinc, or certain vitamins are commonly linked to brittle, thin, or ridged nails. In other words, the condition of your nails often reflects what’s happening internally.

9 Foods for stronger nails

1. Eggs

Eggs are rich in nutrients that directly support nail structure and growth, especially:

• Biotin (Vitamin B7)

Biotin plays a key role in keratin production, the protein that forms your nails. It acts as a coenzyme in amino acid metabolism, helping your body convert dietary protein into the structural material needed to build stronger nails.

Low biotin intake has been associated with brittle, splitting nails. Research suggests that biotin plays an important role in nail health and that increasing biotin intake is linked to faster, healthier nail growth and reduced brittleness.

Easy ways to eat them: Hard-boiled eggs, vegetable omelets, sliced into salads, or dishes like scrambled eggs with refried black beans, to start your day with protein and nutrients that support nail growth.

2. Salmon

Salmon provides a combination of high-quality protein and healthy fats that support nail growth from multiple angles, especially:

• Omega-3 fatty acids

Research indicates that omega-3 fatty acids help improve circulation and reduce inflammation, supporting healthy blood flow to the nail matrix, where new nail cells are made. Better circulation means nail-forming cells receive more oxygen and nutrients, supporting stronger keratin production.

Omega-3s also support skin and cuticle hydration, which can reduce nail brittleness. If you don’t eat fish, there are also excellent plant-based omega-3 sources you can include in your meals.

Easy ways to eat it: Grilled salmon, salmon bowls with vegetables, or baked with herbs and olive oil.

3. Spinach

Spinach is packed with nutrients that help nourish growing nail cells, including:

• Iron

Iron helps red blood cells carry oxygen to tissues, including the nail matrix. Without adequate oxygen delivery, nail growth may slow, and nails may become thin and brittle or develop spoon-shaped changes in severe deficiency.

Spinach also provides vitamin C and folate, both of which support cell growth and help improve iron absorption.

Easy ways to eat it: Add to smoothies, toss into salads, sauté as a side. Or try these easy, crustless spinach mini-quiches for a nail-friendly meal.

4. Lentils

Lentils offer several nutrients that serve as building blocks for nail structure, especially:

• Protein

Nails are made primarily of protein, so consistent intake is essential for growth. Lentils provide plant-based protein, along with iron and zinc, making them a powerful food for overall nail health.

Protein provides the amino acids your body needs to produce keratin, the foundation of nail strength. Olso lentils are a great plant-based source of protein, but if you want to explore more plant-based foods rich in protein, check out this comprehensive guide to plant-based proteins.

Easy ways to eat them: Lentil soups, curries, salads, or mixed into grain bowls.

5. Almonds

Almonds contain protective nutrients that support nail strength and resilience, especially:

• Vitamin E

Vitamin E acts as an antioxidant, helping protect nail cells from oxidative stress that can weaken growing tissues. It also supports healthy circulation to the nail bed, which may help deliver nutrients more effectively.

While vitamin E does not directly build keratin, it helps maintain a healthier environment for nail growth.

Easy ways to eat them: A small handful daily, almond butter on toast, or sprinkled over yogurt.

6. Oysters

Oysters are one of the most concentrated food sources of nutrients needed for nail growth, particularly:

• Zinc

Zinc is essential for cell division, tissue repair, and protein synthesis, all of which are required for the formation of new nail cells. Because nails grow continuously, they have a higher demand for zinc compared to many other tissues.

Zinc deficiency has been linked to weak nails and white spots on the nail plate, as some research suggests.

Easy ways to eat them: Grilled oysters, oyster stew, or mixed shellfish dishes.

7. Sweet Potatoes

Sweet potatoes provide nutrients that support proper nail cell development, including:

• Beta-carotene (Vitamin A precursor)

Beta-carotene is converted into vitamin A in the body. Vitamin A supports cell growth and differentiation, helping the nail matrix produce properly formed nail cells. It also supports healthy skin around the nails, including the cuticles.

Easy ways to eat them: Roasted cubes, baked sweet potatoes, or mashed as a side dish.

8. Greek Yogurt

Greek yogurt delivers nutrients that help build nail structure and support overall nutrient absorption, especially:

• Protein

Greek yogurt contains complete protein with all essential amino acids required to produce keratin. It also provides probiotics that support gut health, which can help your body absorb vitamins and minerals more efficiently, an important factor for consistent nail growth.

Easy ways to eat it: Breakfast bowls with fruit and seeds, smoothies, or savory yogurt sauces.

9. Pumpkin Seeds

Pumpkin seeds contain minerals that support structural nail strength and growth, including:

• Magnesium

Magnesium is involved in protein synthesis and helps activate enzymes that build structural proteins like keratin. Low magnesium intake may contribute to weaker, more brittle nails.

Pumpkin seeds also provide zinc and healthy fats, offering additional support for nail health.

Easy ways to eat them: Sprinkle them over oatmeal, salads, or yogurt, or blend them into a homemade trail mix.

How to Combine These Foods for Better Nail Growth

Nutrients work better together:

• Pair spinach (iron) with vitamin C foods like bell peppers to improve absorption
• Combine protein (eggs, yogurt, lentils) with zinc (oysters, seeds) for optimal keratin formation
• Eat healthy fats with beta-carotene foods like sweet potatoes to help vitamin A absorption

How Long Until You See Stronger Nails?

Nails grow slowly, which is why changes from diet don’t show up right away. As mentioned fingernails grow about 3 millimeters per month, so it takes time for newly formed, healthier nail tissue to grow out from the base and replace older, weaker portions.

Most people begin to notice visible improvements after 8 to 12 weeks of consistently eating nutrient-rich foods. The stronger growth starts at the nail matrix (under the cuticle) and gradually moves forward, which is why patience and consistency are key.

If nail weakness is accompanied by discoloration or thickening, it may be helpful to determine whether a nail infection is involved and to learn about safe at-home options, such as hydrogen peroxide, for nail fungus.

Conclusion: Foods for Stronger Nails

Stronger nails don’t come from polish bottles; they start in your kitchen. By regularly eating these foods for stronger nails, you support the biological processes that help nails grow thicker, stronger, and less prone to breaking. Over time, these small nutrition upgrades can make a visible difference.

Pairing a nutrient-rich diet with gentle external care can make an even bigger difference, especially if you follow simple habits for maintaining naturally shiny, healthy-looking nails

So which of these foods for stronger nails will you add to your plate first?