The apparent portion of your nails is dead tissue, trust it or not. This illustrates why trimming your nails doesn’t hurt. Powerful, lustrous nails are a sign of a good makeup routine. However, we overlook the fact that good nails necessitate a well-balanced diet. Food provides a variety of beauty nutrients that have a major impact on the appearance of your nails.

Since the nails are the last areas of the body to absorb nutrients, you’ll need to take extra care of them if you have a bad diet, otherwise, they’ll become thin and brittle. Eating healthy food will spontaneously strengthen and improve the protection of your nails.

1. Beans

Biotin, a form of B vitamin that stops nail breakage and is important for optimal nail protection, is found in a variety of beans. Even a mild biotin deficiency can cause nail dryness and slow nail development. It may also induce darkening of the nails.

Green beans, white beans, kidney beans, pinto, and navy beans are examples of beans that you can eat daily for good nails. These beans may be grilled, fried, or added to a salad or soup.

2.Pumpkin Seeds

Zinc is used in pumpkin seeds, and it aids in the proper functioning of the immune system as well as the formation of connective tissues. Zinc also controls the body’s ability to produce new proteins, which eventually form the building blocks of strong nails.

White areas on the nails caused by zinc deficiency are close to the lines that appear as you apply pressure to the nails. Eat a few pumpkin seeds a day to keep your nails safe and solid.


Broccoli provides the body with much-needed iron, which is another important ingredient for strong nails. Iron is a fortification trace element that raises tissue oxygen levels and nurtures red blood cells, particularly in nails that break easily and are pale in color. If you don’t have enough iron, your nails can emerge with ridges instead of a smooth surface. Broccoli can be eaten raw or roasted.


Milk’s high calcium content reinforces and accelerates nail development. Drink at least one glass of milk a day. It has been discovered that a deficiency of calcium in the body can create brittle and dry nails. Drink the milk including foods high in vitamin D, such as eggs, onions, and other foods, to ensure that the calcium is completely absorbed.


Protein-rich foods are well-known for their importance in general nail protection. This is because nails are composed of keratin, a form of protein, and consuming protein-based foods provides the body with the building blocks it needs to produce long and healthy nails. Eggs, for example, are a high-protein food. For strong nails, consume two servings of eggs a day. You can eat them fried, poached, or cooked in whatever way you choose.


Carrots will enhance the look of your nails, eyes, and hair if consumed daily. Carrots have a lot of vitamin A, which keeps the nails from being black and brittle.

To make your nails grow long and smooth, eat raw or cooked carrots or simply drink one glass of carrot juice daily. Carrots also help to maintain eye protection and immune system activity, keeping you vital and strong from head to toe.


Tomatoes are rich in biotin and lycopene, two nutrients that can help your nails expand and thicken naturally for a good, lustrous appearance. They’re still high in vitamin A and have twice as much vitamin C as an orange! If you can, eat tomatoes raw, as frying them destroys vitamin C. Tomatoes will not only strengthen your nails, but they will also improve the protection of your face.

You can also make a delicious nail soak with tomatoes to help the nails grow longer faster. Combine a small amount of tomato juice with a few drops of rosemary essential oil. Soak the nails for five to ten minutes in this formula. It hydrates and brightens the natural color of your nails.


Bananas are high in potassium, which helps you feel more energized. Bananas are also high in mineral silica, which is believed to enhance the appearance of the nails, as well as zinc, which strengthens them. This fruit also contains vitamin B6, which is believed to help maintain healthy nails.

By introducing a banana to your morning smoothie or oatmeal, you will reap the advantages of bananas. A banana is also a good mid-morning or mid-afternoon snack.


Dehydration affects the general well-being of your nails in the same way it affects the rest of your body. Cuticles and poor nails can be caused by dehydration. You should drink eight to ten glasses of water a day to avoid dehydration.

Also, make an effort to consume more water-rich fruits and vegetables. Tea, coffee, beer, and carbonated beverages may all contribute to dehydration.

10.Sweet Potatoes

Sweet potatoes can help to improve immunity while also promoting cleaner and healthier nails and skin. Sweet potatoes are high in beta-carotene, an antioxidant that the body processes to vitamin A. Vitamin A is required for cell development, which is beneficial to nail health. Dry, brittle nails may result from a lack of this vitamin. Sweet potatoes may be steamed, fried, sautéed, or roasted.

You will have smooth and sturdy nails by having these ingredients in your diet. You must also adequately care for and maintain your nails in addition to consuming these items 

Eat and Enjoy