The best food for healthy nails

Fingernails nutrition

Toenails and fingernails serve as tools in our daily life. They protect our toe and fingertips and help us, for example, when peeling oranges. We also like to present our nails as a visual accessory. Brittle nails, on the other hand, look unattractive and even accelerated nail growth would please many a woman. With the right nutrition you are not only doing your health a favour, but also your nails.

The right nutrition for beautiful nails

Brittle nails and slower growth are often an indication of poor nutrition. Since toenails and fingernails are not vital parts of the body, they are the last to be supplied with nutrients. Therefore, if you do not take in enough nutrients, the nails become brittle and growth slows down. But which nutrients do beautiful and healthy nails need and which foods contain them?


Our nails consist mainly of the fibre protein creatine. If the body is supplied with sufficient protein, this protein produces creatine and supplies the body with this nutrient. Good protein suppliers are, for example:

  • Eggs
  • Milk
  • Chicken breast
  • Trout
  • Chickpeas


Zinc supports the function of your body to form proteins. If there is a deficiency of this nutrient, white spots on the nails can appear and the nails become brittle. The following foods, for example, have a high zinc content:

  • Poppy seed
  • Pumpkin seeds
  • Sunflower seeds
  • Oatmeal
  • Brazil nuts

vitamin A

Beautiful finger and toenails also need sufficient moisture. Vitamin A provides your nails with the necessary moisture, which helps you avoid dull and dry nails. The absorption of vitamin A can be promoted by the following foods, for example:

  • Carrots
  • Tomatoes
  • Broccoli
  • Calf's liver
  • Parsley


The B-vitamin biotin is also essential for good nail health. A biotin deficiency can manifest itself in the form of darkened nails. In addition, the nails become dry and break off quickly. Good suppliers of biotin are for example

  • Nuts
  • Soybeans
  • Edible bran
  • Peas
  • Pig liver
Feet in water bath


Iron ensures a healthy nail by increasing the oxygen content in the trade. Iron deficiency causes vertical furrows in the nails. They also make nails pale and cracked. Iron can be absorbed with the following foods, for example:

  • Pig liver
  • Beef
  • Wheat bran
  • Sesame
  • Lenses


Calcium strengthens the nails and promotes growth. If they are deficient, however, they become brittle and cracked. The following foods, for example, provide a high proportion of calcium:

  • Kale
  • Broccoli
  • Milk
  • Yoghurt
  • Cheese


Dehydration also affects nail health. If you do not hydrate your body sufficiently, your nails become thin and the cuticles cracked. You should drink between two and three litres a day.

Food supplements

You can also support your nail health with food supplements. However, unhealthy nails often represent a health defect. Capsules, tablets and powders can only supplement a healthy diet and in no way replace it. A blood count can tell you whether there is a nutrient deficiency. In this case, supplements can be very helpful.

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