Eat These 7 Foods to Make Your Nails Grow Faster and Stronger

Many people struggle to maintain long, strong nails. When it comes to diet, the condition of one's nails is frequently a reliable indicator of that person's overall health, and eating healthier meals can enhance the appearance of your nails. Ingredients that are high in nutrients, in instance, can improve the appearance of your manicure over time. So it could be a good idea to look at your diet if your nails are weak, brittle, sluggish to grow, or lacking in quality.

Your nails, like the rest of your body, need a healthy diet to grow, says Sarah Mirkin, RD, CPT. Your nails will be one of the first sections of your body to show signs of malnutrition, a vitamin or mineral shortage, or a lack of protein.

Inadequate intake of iron, calcium, magnesium, B vitamins, vitamin C, vitamin D, or sufficient amounts of water and protein might result in brittle nails, or nails that have horizontal ridges. The nutrients your nails require to be strong and healthy will be given to them by an anti-inflammatory, high-protein diet that is rich in fruits, vegetables, nuts, seeds, legumes, and healthy fats, according to Mirkin.

We talked to a few experts about their food suggestions to learn more about how to grow healthier nails.

Water and Water-Containing Foods

According to Gracie J, a nail technician and the creator of The Editorial Nail, hydration is crucial. She claims that while cuticle oil is important externally, water is crucial inwardly. According to Gracie J, "Water helps in the supply of nutrients and oxygen to the cells."

Mirkin agrees, noting that dehydration can result in brittle, dry nails that are susceptible to breaking. Waiting until you're thirsty will cause you to become dehydrated, she advises. "Throughout the day, sip on water or other hydrated liquids. Include foods that are hydrating, such as fruits, vegetables, yogurt, and soups."

Flaxseed

According to Gracie J., fatty acid-rich meals promote good cell formation, which helps the growth of healthy hair and nails. Particularly flaxseed, which is rich in thiamine and omega-3 fatty acids, has been connected to better hair and nail health. Flaxseed also has a lot of magnesium, which Mirkin notes that many individuals don't consume enough of. Magnesium is necessary for maintaining healthy nails and avoiding the development of nail bed ridges.

Grapefruit

One of Gracie J's favorite foods for healthy nails is grapefruit, which is rich in vitamins A and C as well as fiber. However, Mirkin points out that the antioxidant component of the citrus is what makes it such a good choice. This fruit has high levels of flavonoids, beta carotene, and lycopene, all of which are antioxidants that can shield your nails from damage caused by free radicals. According to Mirkin, grapefruits are also highly hydrating due to their high water content. According to her, "grapefruit seed extract has strong anti-fungal properties, making it an effective natural cure for athlete's foot and nail fungus."

Eggs

Deborah Lippman, a celebrity manicurist and the creator of Deborah Lippman, a brand of lacquers and treatments for nails, hands, and feet, claims that eggs are an excellent nourishment for stronger, shinier nails. The traditional breakfast item is a great choice for nail growth because it is high in protein, vitamin D, B12, and biotin. Protein plays a significant role in the growth of keratin, which helps create stronger nails, according to Lippman. Because eggs contain biotin, which promotes nail thickness, I adore recommending them.

Your nails may be dry and brittle due to a vitamin D shortage, according to Mirkin, and that's where eggs, which provide this nutrient, come in. She adds that eggs are one of the most bioavailable protein sources. "Nails include the protein keratin. To keep strong, healthy nails, you must consume enough protein in your diet."

Salmon

Salmon is rich in vitamin D, protein, biotin, zinc, copper, selenium, vitamins B6 and B1, as well as omega-3 fatty acids, which all help to strengthen your nails. In the end, these micronutrients stop your nails from completely dissolving, splitting, or breaking. Salmon, according to Gracie J, is one of her favorite foods since it is high in fatty acids and supports cell proliferation, which encourages the development of strong nails and hair.

Along with other meats and dairy items, salmon is high in vitamin B12, which is necessary for the growth of healthy red blood cells, according to Mirkin. Deficiencies in vitamin B12 can cause brown or gray nail discolouration, so keep an eye out for any warning signals in your nails.

Lentils

For strong, healthy nails, vegans could use lentils and legumes. According to Mirkin, they are an excellent source of biotin, which results in a longer, thicker manicure. "Because they are high in iron, lentils and beans help to avoid anemia, which can negatively impact your nails. They contain a lot of protein, which is necessary for the production of keratin "she claims.

Nutritional Yeast

Another superfood that is vegan and high in protein—nutritional yeast—is the building block of keratin. Numerous vitamins from the B complex are also present. Approximately 69 percent of your daily value for biotin and more than three times your recommended daily intake of vitamin B12 can be found in just two teaspoons, according to Mirkin. Use nutritional yeast to give a range of foods a cheesy, nutty, or savory flavor while also giving your body and nails a nutritional boost.