Before reaching for hair and nail vitamins you’ve seen online, consider boosting your nutrient intake with a diet rich in specific foods that naturally support nail health. Here are some options to include in your daily meals:
Fish and Seafood:
Seafood is packed with essential vitamins and minerals, including protein, iodine, calcium, and vitamin D, all of which help combat brittle nails and promote overall nail health.
Nuts:
Nuts are not only a healthy alternative to sweets but also a great source of vitamins and minerals that strengthen nails, like vitamins A, C, D, E, calcium, and iron. Vary your choices—cashews are high in iron, walnuts are rich in vitamin E, pine nuts offer zinc, and hazelnuts are packed with magnesium.
Eggs:
A staple in most kitchens, eggs are a powerhouse of nutrients beneficial for nails, including vitamins A, E, various B vitamins, biotin, calcium, zinc, and iron.
Red Meat and Liver:
These foods are excellent sources of nail-boosting vitamins such as E and B3 (niacin), as well as iron, which is vital for nail growth.
Yogurt, Cottage Cheese, and Cheese:
Dairy products like yogurt, cottage cheese, and cheese are rich in calcium, a key ingredient often found in skin, hair, and nail supplements. These foods also provide other essential nutrients like magnesium, iron, and vitamins A, D, E, B, and C, which benefit both your nails and hair.
Incorporating these nutrient-dense foods into your diet can naturally enhance the health and appearance of your nails without the need for supplements.
