An iron deficiency can lead to concave, “spoon-shaped” nails or ridges on the surface. Plus, lean meats are often a good source of iron, which is essential to carry oxygen to cells throughout the body-including your nails. If your nails are brittle and weak, you can try adding more protein to your diet, including lean meats like chicken, turkey, and fish.
Your nails are primarily made of keratin, a protein that’s also present in the top layer of your skin and hair. For that reason, by cooking your egg whites thoroughly, your body will better absorb biotin. Raw egg whites contain avidin, a protein that binds to biotin and actually interferes with absorption.
However, just be sure to consume cooked eggs. EggsĮggs-specifically the yolks-are an excellent source of biotin, providing 10 micrograms (or approximately 33 percent of the recommended daily value).Īlthough a biotin deficiency is extremely rare in the United States, biotin is one of the best-known nutrients for strong nails, improving their thickness and reducing nail splitting. So what foods make your nails grow longer and stronger? Here are eight must-haves. If you don’t eat enough, your body will be forced to make tough decisions and direct essential nutrients to where it’s needed most (and that’s not your hair or nails). Most importantly, it’s essential to eat enough. What foods make your nails grow?Īs a registered dietitian, I recommend eating a well-balanced diet packed with vegetables, fruit, and complex carbs-plus enough protein and healthy fats, too. Instead, take care to nourish your body adequately with foods for strong nails. What you eat can impact the health of your nails, so it’s important to go beyond refreshing your manicure. Chelsey Amer, MS, RDN, CDN, shares what foods make your nails grow stronger and healthier.Īre you ready to take your nails from dry, brittle, weak, and cracking to strong, long, and healthy? Believe it or not, one of the best hacks to strengthen your nails is to boost your diet.
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