25+ Best Food For Nail Growth And Nail Strength

Are you tired of getting chipped nails? Do you get disgruntled for having jagged and uneven nails leading to stunted growth? Do you envisage having beautiful and natural long nails?

Then, this article is definitely for you, for we care about your nails. Hence, we are willing to help you grow those perfect and delicate nails you’ve always dreamt of. Nothing beats having clean and healthy nails that would grow to that desired length you’ve always wanted.

Over time, I’ve realized that so many processes and ways enhance the smooth growth of nails. But our focus for today would only be on the best food for nail growth. Invariably, some food not only helps keep us alive and healthy but also helps give us those long, elegant, and gorgeous nails that we can flaunt at all times. Below are each group of food that is healthy for nail growth and strength.

Best Proteinous Food For Nail Growth

Best Food For Nail Growth And Nail Strength
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Proteinous food is undoubtedly one of the best food for nail growth.  Protein contains essential nutrients that help build and repair worn-out tissues in our body. Similarly, proteinous food not only improves and strengthens our nails but also helps curb craggy and crooked nails, thereby giving us long, sharp, glossy nails. Below is some pretentious food we need to add to our existing diet. They are:

1. Eggs

Eggs contain a higher percentage of protein, promoting healthy nail growth. This is a result of the presence of amino acids, minerals, and vitamins encapsulated in them, enhancing nails’ growth. Also, eating eggs helps make our natural nails neat and shiny, thus pleasing the eyes.

2. Milk

It is known that milk is a good source of protein that boosts our immune system, making us healthy.  Embedded in them are calcium, potassium, and vitamin D facilitating the growth of nails. Hence, when we take in milk daily, our body absorbs these nutrients producing more elegant and longer nails.

3. Peanuts/nuts

As soft and tiny as they are, peanuts contribute significantly to nail growth. They provide essential nutrients necessary for nails to grow at a rapid rate.

4. Beans

Beans are a good source of nutrient that helps in building nails.  They are versatile and can be eaten with rice, yam, bread, and plantain.

Nonetheless, beans are a great source of vitamins and fiber, improving our nail growth. The different varieties of beans we have to include;

a. Black beans

b. Soybeans

c. Kidney beans

d. Red beans

e. Pinto beans, etc.

5. Cheese

Cheese is one of the proteinous foods contributing to the perfectly shaped and long thin nails we have been craving.

6. Fish

Hmm… Don’t you love seeing some delicious chunks of fish in your meal? Yummy right?  As delicious and spicy as they are, fish contain vital nutrients that promote nail growth, causing them to grow longer and beautifully.

Best Food Containing Biotin Supplement for Nail Growth

Best Food For Nail Growth And Nail Strength
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Biotin is a B vitamin that promotes nail growth. They aid in removing short and brittle nails, hindering nail growth. Food containing biotin supplement also provides strong, fuller, and thicker nails growing faster. They are;

1. Liver

One of the liver’s essential functions is purifying the heart. Similarly, just as the liver cleanses the heart, it purifies our nails.

By so doing, our nails tend to grow quicker than ever.

2. Yeast

As crazy as it sounds, yeast contains some biotin supplement that causes our nails to grow speedily.  Also, yeast is mainly known for producing carbon dioxide and dough maturation, which, when consumed, helps retain longer nails.

3. Sunflower seeds

Sunflower is a bright decorative plant that is a rich source of protein containing phosphorus, iron, magnesium, potassium, calcium, and vitamin E, which contributes significantly to our nail growth.  They are either boiled or roasted. And when eaten, it helps in building the perfect nails for us.

4. Potatoes

Potatoes are a commonly known food that is widely eaten around the world.

They break down protein and carbohydrates, converting them into glucose and amino acids. Potatoes improve the growth of nails when adequately cooked and digested. They do away with pale and hard nails, thereby promoting longer nails. The different types of potatoes are:

  • Russet

Russet is a variety of potatoes with dark grey-brown color with rough skin. They are mainly fried and mashed to a pulpy consistency. They are also used in baking.

  • Fingerling

Fingerling potatoes are naturally narrow and small and are found mainly in North America. These potatoes are usually roasted with seasoning until they’re golden brown and ready to be consumed.

  • Red

They have a waxy texture that keeps their flesh firm throughout the cooking process and is mainly used in salad and soup/stew. They can be roasted as well.

  • White

White potatoes are usually dense and creamy. They make a great addition to salads as their delicate and thin skins add the right amount of texture.

  • Yellow

They are sweet and buttery and can be roasted, mashed, or grilled.

  • Purple

They contain a high degree of oxidants, making them more effective than the rest potatoes. They also have a soft texture adding vibrant color to salads.

Best Vegetables For Nail Growth

1. Broccoli

Green leafy food is a nutritious food that helps nourish our skin, resulting in faster growth in nails.  However, eating well-cooked broccoli not only strengthens nails to retain length ultimately but also makes nails perfect and neat.

2. Spinach

Spinach is the best vegetable for nail growth. It contains vitamins, folate, and potassium that help to strengthen your nails, improve their appearance, and prevent cracking or splitting. The iron in spinach can also help prevent nail discoloration.

Best Fruits for Nail Growth

1. Banana

Surprisingly, banana has been proven to be a great source of biotin, spurring some necessary nutrients, including vitamin B6, vitamin C, fiber, and manganese.

Nonetheless, they can be eaten raw, fried, or mashed depending on how you desire it, but either way, they provide us with a range of nail benefits.

2. Avocados

No doubt, avocados are one of the healthiest food on the planet. They are great for our bodies and, at the same time, help in improving the appearance of our nails.

Avocados contain some necessary nutrients such as vitamins B6 and C, fiber, and potassium, causing nails to grow faster than usual.

Best Food Containing Omega-3 Fatty Acids for Nail Growth

best food for nail growth

Omega 3 fatty acids is a nutritious food that keeps our body healthy to grow strong and healthy long nails. These food containing omega-3 fatty acids include:

1. Mackerel

Mackerel fish is usually consumed worldwide. It is a small, fatty fish of the Scombridae family that is mainly fried or smoked. Including them in our diets helps in building the perfect long nails.  Also, mackerel is rich in selenium and vitamin B-12.

2. Salmon

Salmon is one of the best sources of protein essential for our cells, tissues, hormones, and every other body part. We have two kinds of salmon, which are wild and farmed salmon. Protein, magnesium, potassium, selenium, and B vitamins can be found in whole salmon fish.

3. Shrimp

Don’t you love eating well prepared spicy shrimp, whether fried, baked, boiled, or steamed? Yummy right? As proteinous as they are, shrimps dramatically help promote the ideal nail for us.

4. Sardines

Sardines are small, oily proteinous fish, usually canned, which can be eaten either grilled or smoked. They comprise vitamins B-12, vitamin D, and selenium.

One serving of canned sardines contains: 0.74 g of DHA and 0.45 g of EPA

5. Trout

The trout is a vital source of protein, high in omega 3 fatty acids, and highly rich in potassium, B-vitamin complex, and phosphorus. One serving of trout contains:

0.44 g of DHA and 0.40 g of EPA

Best Vegetarian Sources Of Omega-3 Fatty Acids

best food for nail growth

1. Seaweed and algae

Seaweed is a highly nutrient-dense food. It is a good supply of protein, carbohydrates, fiber, and minerals. They also contain vitamins (A, B, C, and E).

Furthermore, we have different seaweed types: nori, kelp, wakame, kombu, and dulse. Beyond their delicious taste, seaweed and algae contain many health benefits that contribute to our nail growth.

2. Flaxseeds

Flaxseeds are usually included in most varieties of food, offering a handful of health benefits. They are rich in many nutrients, such as fiber, minerals, magnesium, vitamins, and fat. We can add them to our diet by incorporating them into a salad, cereal, or oatmeal.

3. Walnuts

Severally, research has shown that nuts are a great source of omega-3 fatty acids providing the essential nutrients necessary for the body to function correctly. Incorporated into them are vitamins ( vitamins C, B, and E) and minerals.  People can enjoy walnuts on their own, in granola, or as a


4. Chia seeds

Chia seeds contain essential proteins, vitamins, and minerals that help nourish our bodies. People can use these chia seeds as an ingredient in granola, salads, or smoothies or mix them with milk or yogurt to make chia pudding. Mixing chia seeds with water also creates an egg substitute for vegans.

5. Seabass

Seabass is one of the most flavorful fish around the world. They are filled with omega 3 fatty acids that help you stay healthy and avoid health complications.  Seabass also provides protein and selenium.

6. Hemp seeds

Hemp seeds are super nutritious seeds that render quite several benefits.

When added to our diet, they generate a lot of nutrients that keep our body and nails in perfect condition, causing them to grow.  They are also rich in protein, magnesium, iron, fiber, mineral, and fiber.

Can Diet Improve Nail Growth?

Yes, eating a chunk of a healthy diet can do a lot of good to your nails than you least imagine. For example, it can quicken your nails’ growth and keep them strong. Aside from eating healthy, moisturizing your nails will also help prevent your nails from breaking and chipping.

What Should I Eat To Improve My Nails?

Well, you don’t need much to improve your nails. What you do need is a healthy diet. You can eat more fish, eggs, proteinous food, and minerals. Another thing you do need is vegetables (Broccoli, spinach, etc). Eat a lot of them.

Are Bananas Good For Nails?

Research has shown that eating more bananas can help strengthen weak nails. Bananas contain a considerable amount of zinc which, when consumed whole, can helps to increase biotin levels. Usually, a lack of biotin leads to splitting in nails.


Dieting is the key to getting the ideal nails and nail length we strongly desire. These best food for nail growth will not only give you these perfect nails but will boost Your nail growth within a short period.

If you want to have healthy nail growth and strength, start by including all these best food for nail growth in your diet and watch your nails become longer, shiner, and prettier. If this article has helped you, kindly SHARE it with your friends using any of the buttons below.

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