From Nuts to Meat: Which Foods to Add to Your Diet for Strong and Smooth Nails 0 9

Red Meat and Liver — Important Sources of Iron

Iron is a key mineral that ensures the strength and stimulates the growth of nails. When deficient, nail plates become brittle, and ridges or deformities may appear. Red meat, liver, and turkey are excellent easily digestible sources of iron. By combining them with foods rich in vitamin C, you will improve the absorption of the mineral.

Eggs — Biotin, Protein, and Nutrient Fats

Eggs can be considered almost the perfect food for nail health. They contain biotin — a vitamin that supports the strength and smoothness of the plates, as well as protein necessary for the production of keratin — the main building component of nails. The fat in the yolk helps maintain hydration and gives nails an aesthetic shine.

Nuts and Seeds — Zinc, Vitamin E, and Healthy Fats

Almonds, walnuts, hazelnuts, sunflower seeds, and pumpkin seeds are true superfoods for nails. Zinc supports the division of nail matrix cells, vitamin E improves microcirculation, and omega fatty acids reduce dryness and decrease the tendency to split. A handful of such nuts and seeds a day will noticeably improve the condition of the plate.

Fatty Fish — Omega-3 and Vitamin D

Salmon, mackerel, sardines, and other types of fatty fish are not only good for the heart but also very necessary for nail health. Omega-3 fatty acids improve elasticity and protect nails from drying out, while vitamin D supports the proper formation of keratin.

Green Vegetables — Folic Acid and Magnesium

Spinach, broccoli, arugula, and other dark green vegetables contain folic acid, which is important for cell renewal and nail growth. Magnesium, present in the same products, improves stress resistance — a common cause of brittleness. Additionally, greens are rich in antioxidants that support the health of the plate from within.