{"id":25060,"date":"2021-07-06T21:36:54","date_gmt":"2021-07-06T21:36:54","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=25060"},"modified":"2024-12-07T00:44:11","modified_gmt":"2024-12-07T00:44:11","slug":"what-foods-make-your-nails-grow","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-foods-make-your-nails-grow\/","title":{"rendered":"8 Amazing Foods for Nail Growth and Strength"},"content":{"rendered":"

Chelsey Amer, MS, RDN, CDN<\/a>, shares what foods make your nails grow stronger and healthier.<\/em><\/p>\n\n\n

Are 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.<\/p>\n\n\n

What you eat can impact the health of your nails, so it’s important to go beyond refreshing your manicure<\/a>. Instead, take care to nourish your body adequately with foods for strong nails.<\/p>\n\n\n

What Causes Dry, Brittle Nails?<\/h2>\n\n\n

As we explore the importance of diet and what foods to eat for nail health, it’s important to understand some of the underlying factors that cause dry and brittle nails. There are a few simple reasons, one being washing your hands frequently which can dry your skin and nails out. Secondly, there are factors like medication, age, chemical exposure, and nutritional deficiencies. Read on to explore the best foods for nail growth. <\/p>\n\n\n

What foods make your nails grow?<\/h2>\n\n\n

As a registered dietitian, I recommend eating a well-balanced diet packed with vegetables, fruit, and complex carbs\u2014plus enough protein<\/a> and healthy fats<\/a>, too.<\/p>\n\n\n

Most importantly, it\u2019s essential to eat enough<\/i>. If you don\u2019t eat enough, your body will be forced to make tough decisions and direct essential nutrients to where it\u2019s needed most (and that\u2019s not<\/i> your hair or nails).<\/p>\n\n\n

So what foods make your nails grow longer and stronger? Here are eight must-haves.<\/p>\n\n\n\n

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1. Eggs<\/h3>\n\n\n

Eggs\u2014specifically the yolks\u2014are an excellent source of biotin, providing 10 micrograms (or approximately 33 percent<\/a> of the recommended daily value).<\/p>\n\n\n

Although a biotin deficiency is extremely rare in the United States, biotin is one of the best-known nutrients for strong nails<\/a>, improving their thickness and reducing nail splitting.<\/p>\n\n\n

However, just be sure to consume cooked eggs. Raw egg whites contain avidin, a protein that binds to biotin and actually interferes with absorption. For that reason, by cooking your egg whites thoroughly, your body will better absorb biotin<\/a>.<\/p>\n\n\n\n

\"Woman<\/figure>\n\n\n

2. Lean Meats<\/h3>\n\n\n

Your nails are primarily made of keratin, a protein that\u2019s also present in the top layer of your skin and hair. If your nails are brittle and weak, you can try adding more protein to your diet<\/a>, including lean meats like chicken, turkey, and fish.<\/p>\n\n\n

Plus, lean meats are often a good source of iron, which is essential to carry oxygen to cells throughout the body\u2014including your nails. An iron deficiency can lead to concave, \u201cspoon-shaped\u201d nails<\/a> or ridges on the surface.<\/p>\n\n\n

Your body best absorbs iron<\/a> from animal-based sources, including:<\/p>\n\n\n\n