Your diet could contribute if your nails are brittle, weak, or prone to breakage. Like your hair and skin, your nails need essential nutrients to stay healthy and grow strong. Incorporating the right foods into your meals can make a noticeable difference in their strength and appearance.

Here are seven of the best foods to eat for stronger, longer nails.

1. Eggs

Eggs are packed with biotin, a B vitamin essential for nail growth and strength. Biotin deficiency is linked to brittle nails, so adding eggs to your diet can help prevent splitting and peeling. Eggs also provide high-quality protein, which is crucial for producing keratin—the structural protein that makes up your nails.

2. Salmon

Rich in omega-3 fatty acids, salmon helps nourish and hydrate your nails, preventing dryness and brittleness. It also contains protein, vitamin D, and zinc, all of which play a role in nail health. The anti-inflammatory properties of omega-3s may also contribute to stronger and more resilient nails over time.

3. Leafy Greens

Spinach, kale, and other leafy greens are excellent sources of iron, folate, and vitamin E—nutrients that support nail growth and strength. Iron deficiency is a common cause of brittle nails, so eating more leafy greens can help combat this issue and promote healthier, longer nails.

4. Nuts & Seeds

Almonds, walnuts, and sunflower seeds are rich in vitamin E, zinc, and biotin, all of which contribute to strong nails. Vitamin E is particularly beneficial for preventing nail damage caused by oxidative stress, while zinc helps with nail cell production and repair.

5. Beans & Lentils

Legumes like chickpeas, black beans, and lentils provide protein, iron, and biotin—all essential for nail health. Since nails are primarily made of keratin, consuming enough protein is crucial for keeping them strong and resilient. The added boost of iron also helps prevent thin, brittle nails.

6. Sweet Potatoes

Sweet potatoes are packed with beta-carotene, which the body converts into vitamin A. This vitamin plays a vital role in the production of keratin and helps keep your nails from becoming dry and weak. Eating more vitamin A-rich foods like sweet potatoes can enhance nail growth and improve overall nail condition.

7. Greek Yogurt

Dairy products like Greek yoghurt provide calcium, protein, and probiotics, all of which contribute to stronger nails. Calcium is essential for nail strength, while protein supports keratin production. The probiotics in yoghurt also aid nutrient absorption, ensuring your body gets the vitamins and minerals needed for healthy nails.

Achieving stronger, longer nails isn’t just about using the right nail treatments—it starts from within. A nutrient-rich diet that includes these foods can help prevent breakage, promote growth, and keep your nails looking their best. Alongside a balanced diet, staying hydrated and maintaining proper nail care habits will further enhance their strength and appearance.

Start incorporating these powerhouse foods into your meals today and enjoy healthier, more resilient nails!