A fun, bold manicure is a way to express and accessorize yourself, but well groomed nails aren’t just for cosmetic purposes. “Your nails can serve as an indicator of overall health,” says Sarah Sung, MD, a board-certified dermatologist and founder of The Perq. “Brittle, discolored, or ridged nails may signal nutritional deficiencies, dehydration, or underlying health conditions,” Dr. Sung explains. “You should always visit your dermatologist if you have any persistent nail issues.”
While there’s more to nail health than your diet, certain foods contain nutrients associated with helping nails grow smooth and strong. What does a nail healthy diet look like? It’s filled with nutrient-dense foods that provide protein, biotin, healthy fats, antioxidants, and more, notes Patricia Bannan, RDN, a registered dietitian and founder of Wellness Intelligence in Los Angeles. “Diet directly impacts nail health and growth,” Bannan says, so don’t overlook these best foods for nail health.
- Sarah Sung, MD, a board-certified dermatologist and founder of The Perq, a private practice in Seattle
- Patricia Bannan, RDN, a registered dietitian and founder of Wellness Intelligence in Los Angeles
Eggs
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When asked for her top food recommendation for promoting healthy nails, Dr. Sung’s answer couldn’t be more clear: “Eat more eggs!” Known for their rich protein content, eggs are also high in biotin (aka vitamin B7). Biotin has been shown to increase firmness, hardness, and thickness of brittle nails, and it may be an effective treatment for some nail conditions. “Eggs are a powerhouse of biotin, and they provide one of the most bioavailable sources of biotin,” Dr. Sung explains. “They also offer high-quality protein, essential amino acids, and healthy fats that nourish nail growth from within.”
Eggs are incredibly versatile in a variety of dishes, from omelets and scrambled eggs to egg salad and frittatas.
Salmon
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Found in foods like fatty fish and flaxseeds, omega-3 fatty acids are another important nutrient for healthy nails. “A lack of omega-3s may lead to dry, brittle nails with ridges,” Dr. Sung explains, noting that salmon is an excellent source of these healthy fats. You can enjoy salmon at breakfast, lunch, or dinner. It’s a protein-packed main dish, but you can also add smoked salmon to your morning bagel or scramble, and enjoy salmon sushi during your midday lunch break.
Poultry
You may notice a pattern here—eating plenty of protein is beneficial for nails. “Protein is important for nail health because it’s a main component of keratin, and nails are made primarily of keratin,” Bannan explains. She cites poultry, such as chicken breast and turkey, as lean protein sources that support overall nail health. You can’t go wrong with boneless skinless chicken breast as your choice of protein at dinner, but for variety, try recipes like air fryer chicken thighs, turkey meatballs, and chicken salad.
Legumes
For all the vegans and vegetarians out there, legumes are an excellent source of protein. “Even meat eaters can and should eat legumes, because it’s important to eat a variety of nutritious foods,” Bannan says. What’s more, legumes also provide iron, an essential nutrient that can help prevent nail splitting, Bannan notes. Beans and lentils are common examples of legumes, and you can add them to salads, serve them with rice, or use them in dips like hummus.
Tofu
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Made from soybeans, a type of legume, tofu is rich in protein, which we know is important for healthy nails. “Inadequate protein intake can cause soft, weak nails that break easily,” Dr. Sung says. In addition to lean animal products and legumes, she recommends eating tofu to encourage long and strong nails. Tofu can be tricky to cook if you’ve never made it before, but give it a try in stir fries, noodle soups, and fried rice.
Pumpkin Seeds
“You should eat plenty of nuts and seeds as part of a balanced, varied diet that supports optimal nail health,” Bannan says. “Pumpkin seeds in particular are a great choice because they’re rich in zinc, which supports nail growth and repair,” Bannan adds. You can snack on roasted pumpkin seeds, or sprinkle them on yogurt bowls and salads.
Yogurt
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Dairy products are known for their calcium content, which is often associated with strong bones, but this mineral is also important for nail health. “Calcium-rich dairy products, such as Greek yogurt, encourage strong, growing nails,” Bannan explains. Plus, Greek yogurt is also high in protein. You can use yogurt as a base for parfaits and yogurt bowls, which make for a filling breakfast or snack. Another creative way to eat more yogurt is to use Greek yogurt in place of sour cream when making tacos, burritos, and various dips. You can also marinate chicken in yogurt, which packs on more nutrients and prevents it from getting dry.
Melons
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Water is considered a nutrient—one that’s essential for healthy nails. Like your skin and hair, nails need to be hydrated in order to be strong and healthy. “Hydration is key—dry, brittle nails often signal a lack of moisture, both externally and internally,” Dr. Sung says. She tells her patients to drink plenty of water and hydrating beverages like herbal tea, but fruit is also an excellent source of water, she notes. Dr. Sung recommends snacking on water-rich melons, such as cucumbers and watermelon. Enjoy both solo or in a refreshing fruit salad.
Citrus Fruits
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We all know that citrus fruits like oranges and lemons are high in vitamin C, which isn’t just for your immune system. Vitamin C is an antioxidant, and experts tell us that antioxidants play an important role in overall and nail health. “Antioxidants in fruits and vegetables help protein nail cells from oxidative stress and environmental damage, further promoting strong and healthy nails,” Bannan explains. “Vitamin C also stimulates collagen production, a structural protein found in the nails,” Dr. Sung adds. To eat more citrus, squeeze lemon juice over your salmon, eat a grapefruit with your breakfast, or drink a glass of orange juice.
Oats
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“Whole grains are another food source of biotin,” Bannan shares. It may come as a surprise, but oats are a great source of B vitamins, including biotin. A 100-gram serving of dry oats provides 22 micrograms (mcg) of biotin, per USDA data. For reference, the Daily Value (DV) for biotin is approximately 30 mcg for adults, according to the National Institutes of Health. Oatmeal is a common breakfast choice, but you can also incorporate oats into granola bars, baked oatmeal, and savory oat bowls.
Leafy Green Vegetables
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“There are many reasons to eat more leafy greens, including to support your nail health,” Bannan offers. Dark, leafy greek vegetables are a concentrated source of many nutrients, such as iron and calcium. Both are needed for healthy nails, Bannan notes. Spinach, kale, arugula, bok choy, and collard greens are all examples of green, leafy vegetables. Massage kale with some olive oil for a hearty salad, blend frozen spinach into green smoothies, or add bok choy to stir fries to get more greens in your diet for healthier nails.
