Top Foods for Healthy Nails You Should Add to Your Diet
- Andy Nguyen
- Sep 26, 2025
- 6 min read
Updated: Sep 26, 2025
A diet rich in protein, healthy fats, vitamins, and minerals can make a visible difference to the strength and appearance of your nails.
Some of the top foods for healthy nails include eggs, fish, nuts, seeds, leafy greens, and citrus fruits, all of which are packed with essential nutrients like biotin, omega-3 fatty acids, iron, and vitamin C. These nutrients work together to prevent brittleness, promote growth, and maintain strong and resilient nails.
In this guide, we’ll explore why food matters for nail health, highlight the best foods to add to your diet, and share practical tips to maintain healthy, beautiful nails.
Why Food Matters for Healthy Nails
Food plays a vital role in nail health because the body relies on key nutrients to build and maintain the structure of your nails. When these nutrients are lacking, nails can become weak, brittle, or prone to breaking, often serving as an early sign of nutritional deficiency.
A balanced, nutrient-rich diet helps the body produce keratin, strengthen the nail plate, and encourage healthy growth. Staying well-hydrated is just as important, as it keeps the surrounding skin and cuticles supple, preventing dryness and breakage. Together, good nutrition and hydration create the foundation for strong, smooth, and healthy-looking nails.
Best Foods for Healthy Nails
What is the best food to eat for strong nails? Here are the key vitamins and minerals your nails need to stay healthy.
1. Protein
Protein is the foundation of keratin, the main protein in nails. Without enough protein, nails may grow weak or thin.
Best sources: Eggs, lean meats, fish, dairy, beans, and legumes.
Recommendation: Aim to include at least one protein source with every meal to support steady nail growth.
2. Biotin (Vitamin B7)
Biotin helps strengthen nail structure and reduce brittleness. Deficiency often shows up as soft or splitting nails.
Best sources: Eggs, almonds, walnuts, sunflower seeds, sweet potatoes, avocados, and cauliflower.
Recommendation: Snack on a handful of nuts or seeds daily, or add sweet potatoes to your weekly meals.
3. Iron
Low iron can cause thin, ridged, or brittle nails. Iron also helps carry oxygen to the nail matrix, where growth starts.
Best sources: Leafy greens (spinach, kale), lentils, beans, and lean red meats.
Recommendation: Pair iron-rich foods with vitamin C (like spinach with citrus) to improve absorption.
4. Vitamin C
Vitamin C helps absorb iron and supports collagen production, which gives nails flexibility and strength.
Best sources: Citrus fruits, berries, kiwi, broccoli, and bell peppers.
Recommendation: Add fresh fruit to breakfast or salads for a daily boost.
5. Zinc
Zinc is vital for cell growth and tissue repair, which keeps nails strong and helps prevent white spots.
Best sources: Oysters, chickpeas, beans, pumpkin seeds, and whole grains.
Recommendation: Include legumes or seeds as a side dish or snack several times a week.
6. Omega-3 Fatty Acids
Omega-3s hydrate the nail plate, reducing dryness, flaking, and inflammation around the cuticles.
Best sources: Salmon, tuna, chia seeds, flaxseeds, and walnuts.
Recommendation: Try adding salmon or chia pudding to your weekly meals for healthier, shinier nails.
7. Vitamin A
Vitamin A supports cell growth and prevents dry, brittle nails by keeping them moisturised from within.
Best sources: Sweet potatoes, carrots, pumpkin, and dark leafy greens.
Recommendation: Roast orange vegetables or blend them into soups for an easy way to meet your needs.
So, when it comes to food good for your nails, a mix of protein, healthy fats, vitamins, and minerals will do the trick. Think eggs for biotin, salmon for omega-3s, and leafy greens for iron.
Healthy Meal Ideas in Australia for Stronger Nails
Let’s make eating fun with food good for nails. Here are some easy, Aussie-inspired meal ideas that sneak in all the nutrients your nails need to stay strong and shiny:
1. Avocado Toast with Eggs
A classic breakfast favourite. The eggs provide protein and biotin, while avocado adds healthy fats and vitamin E for nail strength.
2. Grilled Salmon with Leafy Greens
Perfect for lunch or dinner. Salmon delivers omega-3 fatty acids, and a side of spinach or kale adds iron and vitamin C to boost growth.
3. Sweet Potato and Chickpea Salad
Roast sweet potatoes for vitamin A, toss them with chickpeas for protein, and top with a lemon dressing for extra vitamin C.
4. Nut & Berry Smoothie Bowl
Blend almonds, chia seeds, and mixed berries for a quick meal that’s rich in vitamin E, zinc, and antioxidants - all great for nail health.
5. Citrus and Lentil Soup
Lentils provide iron and protein, while a squeeze of lemon adds vitamin C to help your body absorb the iron more effectively.
Nail Care Tips for People Who Love Doing Nails
Keep them hydrated: Moisturise your hands and cuticles daily. A nourishing oil or cream helps prevent dryness and peeling, especially after gel or polish removal.
Give nails a breather: Manicures are fun, but short breaks between sets let your natural nails recover and stay strong.
Choose quality products: Whether it’s polish, gel, or BIAB, using salon-grade products helps reduce damage and keeps nails healthier in the long run.
Trust the pros for removal: Instead of peeling off gel or BIAB at home, book a safe removal at the salon. Professional techniques protect your natural nails from unnecessary damage.
Pamper your nails with professional care: Regular salon visits mean your nails benefit from high-quality products and expert techniques, keeping them healthy, polished, and always looking their best.
Frequently Asked Questions
What Foods Are Good for Your Nails?
The best foods to eat for healthy nails include those rich in protein, biotin, iron, vitamin C, and zinc—such as eggs, lean meats, Greek yogurt, nuts, seeds, sweet potatoes, salmon, leafy greens, citrus fruits, and seafood. A balanced mix of these nutrient-dense foods helps strengthen nails, prevent brittleness, and keep them looking their best.
What Can I Drink to Strengthen My Nails?
Keep your nails strong by staying well-hydrated and adding nail-friendly nutrients to your diet. Biotin is especially helpful, so include foods like eggs and almonds, or consider a supplement. Drinks such as bone broth, green tea, and calcium-rich options like fortified milk also give your nails a boost. Don’t forget protein for keratin production, along with iron and vitamin C to help carry those nutrients straight to your nail cells.
What Deficiency Causes Weak Nails?
Nutritional deficiencies in iron, zinc, biotin, other B vitamins, protein, and essential fatty acids can weaken nails, making them brittle by disrupting keratin production and overall nail health.
How Can I Make My Nails Healthier?
Always keep your nails healthy by moisturising them with hand lotion and cuticle oil, wearing gloves when tackling chores, eating a balanced diet, drinking plenty of water, and resisting the urge to use your nails as tools, and, of course, by choosing a good nail salon for proper care.
Which Foods Are Rich in Biotin?
Biotin-rich foods range from organ meats, particularly liver, to eggs, salmon, nuts, seeds, legumes such as peanuts and lentils, sweet potatoes, mushrooms, avocados, and even yeast. The simplest way to keep your levels topped up is by enjoying a varied diet that brings these ingredients to the table.
Is 2 Eggs a Day Enough Biotin?
Yes, eating two cooked eggs a day can give you a good share of your daily biotin needs - around 30 micrograms for most adults. Just make sure they’re cooked through, whether scrambled, boiled, or fried, as raw egg whites contain avidin, a protein that interferes with biotin absorption.
What Foods Are High in Collagen?
Collagen-rich foods such as bone broth, fish, chicken skin, pork rind, egg whites, and organ meats are considered some of the best foods for hair and nails.
Which Fruit Is Full of Biotin?
Avocados, bananas, and raspberries contain small amounts of biotin, but the best food for healthy nails comes from a varied diet. By adding other biotin-rich foods such as nuts, seeds, eggs, and whole grains, you’ll give your body all it needs for strong, healthy nails.
What Are the Symptoms of Biotin Deficiency?
Biotin deficiency can lead to hair loss, brittle strands, and a red, scaly rash around the eyes, nose, and mouth. Nails may also become weak and fragile. Neurological effects often include tiredness, low mood, and tingling or numbness in the hands and feet, with seizures occurring in more severe cases. In children, it may cause developmental delays and reduced muscle tone (hypotonia).
Where Nail Lovers in Brisbane Go for Healthy Nails
Nail lovers in Brisbane trust The Nail Bar at Indooroopilly Shopping Centre. With our welcoming atmosphere and skilled nail technicians, we’re the go-to destination for anyone who wants nails that don’t just look stunning, but stay strong and healthy beneath the polish.
From BIAB overlays to intricate nail art, every service is carried out with nail health at the forefront. Safe removal, premium products, and nourishing treatments ensure your natural nails are always well cared for, no matter how often you change your style. Clients leave feeling confident, with nails that look as good as they feel. If you’re ready to give your nails the care they deserve, book your appointment today.
“The Nail Bar will always be my go-to! They’re so friendly and do an excellent job every time. I have hyperhidrosis, so getting my nails done can bring a lot of anxiety, but they’re always so accommodating and kind.” - Georgia M
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