If You Want Stronger Nails, Eat These 7 Foods

8 Foods for Stronger Nails to Add to Your Diet



"I do my hair toss, check my nails…" In her song "Good as Hell," Lizzo reveals that she clearly recognizes the power of a good manicure and the impact it can have on the way we feel.

But did you know that gorgeous nails start from the inside? What you eat plays a big factor in how strong your nails are. So whether you have a standing mani appointment or a weekly date with a bottle of OPI, you should also plan to head to the grocery store before any file, buffer, or polish gets anywhere near your digits.

Erica Drewry, CEDRD, RDN, LD, owner of Aligned Nutrition, recommends asking yourself one question: Am I eating enough? "You have to nourish your body from the inside out, and if you aren't eating enough, all of the less-vital bodily processes will suffer. Your body will prioritize your major organ systems and neglect nails (and hair and skin)," she explains.

Foods for Strong Nails


Santi Nunez/Stocksy

New York's Columbia University Presbyterian Hospital studied the effects of certain vitamins on nail health, and shared the results of their research, where they discovered that biotin (aka vitamin H) helps to fight brittle nails. This super vitamin has long been known to enhance hair, skin, and nails, and increasing your intake is easier than you think. It's commonly found in a lot of foods that are probably already in your fridge.

So grab your shopping list and get ready to add these foods to your cart…

Biotin-Rich Foods

1. Eggs

Foods for Strong Nails: Eggs


Claudia Totir/Getty Images

Eggs are good source of protein and vitamin A, and they contain plenty of biotin. One whole cooked egg contains 10 mcg of biotin per serving.

2. Almonds

Foods for Strong Nails: Almonds


Maren Caruso/Getty Images

Raw, salted, or roasted, almonds have high levels of biotin and are therefore a healthy choice. A quarter cup of roasted almonds has 1.5 mcg of biotin per serving.

3. Cauliflower

Foods for Strong Nails: Cauliflower


Briena Sash/Wellness Stock Shop

In raw form, one cup of cauliflower has 0.2 to 4 mcg of biotin. So what are you waiting for? Load up on that cauliflower rice and pizza crust.

4. Cheese

Foods for Strong Nails: Cheese


Cavan Images/Getty Images

As if we needed another reason to eat cheese. One ounce of mild cheddar cheese contains 0.4 mcg of biotin.

5. Mushrooms

Foods for Strong Nails: Mushrooms


Cameron Whitman/Stocksy

Add strong nails to the many benefits of our favorite fungi. In addition to its high levels of biotin, mushrooms also are a great source of potassium and contain three B-complex vitamins: riboflavin, niacin, and pantothenic acid.

6. Sweet Potatoes

Foods for Strong Nails: Sweet Potato


Claudia Totir/Getty Images

They taste great, they're healthy, and they strengthen nails. A half cup of cooked sweet potato contains 2.4 mcg of biotin.

7. Spinach

Foods for Strong Nails: Spinach Salad


Cameron Whitman/Stocksy

Popeye was known for his biceps, but have you seen his nails? All joking aside, spinach is rich in biotin—a half cup of boiled spinach has 0.4 mcg of the nutrient.

Other Foods to Eat

In addition to foods containing biotin, Drewry points to a few additional foods that will help strengthen nails…

1. Wild-Caught Fish

Foods for Strong Nails: Fish


Davide Illini/Getty Images

Grilled, poached, rolled into sushi, or however you like it prepared, fish contains plenty of omega-3 fatty acids, which can strengthen nails.

2. Lentils

Foods for Strong Nails: Lentils


LauriPatterson/Getty Images

Throw them into soup and chili recipes, and use them in place of red meat—lentils and beans are an all-around healthy addition to any diet. They're also both rich in protein.

3. Chia, Hemp, and Flax Seeds

Foods for Strong Nails: Chia, Hemp, Flaxseeds


SherSor/Getty Images

Add them to your morning smoothies, oatmeal, or yogurt for an extra boost of healthy goodness. Seeds contain fiber and protein—plus, flax seeds and chia seeds are packed with omega-3 fatty acids.

4. Whole Grains

Foods for Strong Nails: Whole Grains


Arx0nt/Getty Images

Make sure you're getting the good stuff. Look for the words "100% whole grain" on breads and crackers. Whole grains are rich in fiber, B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals.

Eating these and other healthy foods are one element of an overall healthy nutritional plan. Drewry says, "Stress and poor nutrient absorption will impact these body systems so you should address your lifestyle holistically."

Approaching your overall lifestyle with health and wellness in mind is an all-around good idea. Make sure you're getting enough sleep, making time to exercise, eating healthy, drinking only in moderation, stepping away from your phone, meditating, etc. will help improve your overall health. These lifestyle changes can lead to stronger nails, glossier hair, clearer skin, stronger muscles, and improved energy.

Next: Making This One Small Change to Your Diet Can Make Your Hair Grow Crazy-Fast

This article was originally published at an earlier date and has since been updated.