Eat These 8 Beauty-Nutrient Rich Foods For Strong, Healthy Nail

A balanced diet is key for healthy hair, skin and nails. Here's a list of 8 foods that are packed full of vitamins, minerals, proteins, healthy fats and tons of phytonutrients. If you have weak, brittle nails then you need to put these items on your shopping list today!


Tomatoes are a rich source of biotin and lycopene which both help nail growth and can thicken weak nails. Lycopene, part of the carotenoid family, is a powerful antioxidant found in colourful fruits and vegetables that protect cells from free radical damage that can lead to disease. Which is why there is a lot of research into lycopene's role in preventing cancer.

They are also very high in vitamin A and contain more vitamin C than an orange. Making them great for your skin too! Cooking tomatoes destroys the vitamin C, but processing raw tomatoes using heat (i.e; making tomato sauces, pastes + juices) actually changes the lycopene into a form that is easier for the body to use. The lycopene in supplements is also as easy for the body to use as that found in food.


Orange root veggies like carrots, sweet potatoes, pumpkin + winter squash offer outstanding amounts of beta-carotene, an antioxidant that is converted to vitamin A in the body, which support your nails, hair + skin too. These carotene antioxidants have been linked to reducing the risk of cancer. These foods are also rich in vitamin C, which acts as an antioxidant to combat free radicals that weaken collagen, elastin and keratin which can lead to aging. If you're not eating these foods raw, try steaming, baking or cooking in a slow cooker instead of frying them. This will enhance their antioxidant content with out killing the nutrients.


Beans are great for nail growth because of their very high levels of protein and iron. Non-meat sources of iron are called non-heme iron and include soybeans, cooked lentils, navy, pinto and kidney beans. a rich source of biotin which has been shown to increase nail strength and thickness. In a swiss study participants with brittle nails were given 2.5mg of biotin daily for 6 months. Their nail thickness increased by a whopping 25%! Lima beans in particular do not contain biotin but are the only alkalising bean.


Spinach is one of the most "beauty" nutrient-rich foods on the planet. It is a great source of plant-based protein and iron. Iron supports your metabolism and overall nutrient absorption, including that of your nails. It is rich in chlorophyll which is great for your nails too!

Spinach is also an excellent source of vitamin A (in the form of carotenoids), vitamins B1, B2, B6, C, E, K, manganese, folate, magnesium, copper, calcium, potassium, zinc, choline, omega-3, niacin + selenium.


Almonds are a very high source of biotin, a key ingredient in popular store-bought skin, hair & nail supplements. Vitamin B7, also called biotin, is a vital part of a healthy metabolism and creating important enzymes. It is believed to strengthen hair, nails and promote healthy skin.  Almonds are also a very good source of vitamin E, copper, magnesium, vitamin B2 + phosphorus.


Salmon is very high in tons of wonderful vitamins + minerals, plus protein + essential fatty acids vital to nail health. If you have peeling nails you may be deficient in vitamin D. Adults need approx 600-800 IU's of vitamin D daily. Certain food sources that are rich in both vitamin D and protein are very good for nail growth. The protein that is found in salmon helps the body produce collagen. 

Salmon is also a good source of iodine. Without this mineral, the thyroid cannot function properly, and this organ is responsible for growth and development in every area of the body. A deficiency in iodine can lead to slow hair growth and dry, brittle nails.

Essential fatty acids like omega-3 promote healthy nail growth by nurturing the cells in the nail bed, preventing inflammation and helping other nutrients absorb better. Salmon also contains vitamins B3, B6 + B12, potassium, phosphorus, choline, biotin + selenium.


Try to buy wild salmon. Farmed fish have significant levels of toxins, pesticides + antibiotics. In Nicolas Daniel's documentary "Fillet-Oh-Fish" he investigates fish farms + factories. Shedding some highly disturbing light on the fish farming industry. You'll never eat another frozen fish meal again!


Nails are made of keratin, which is a type a protein so to provide the body with the building blocks needed to grow strong & healthy we need a protein-rich diet. All of the B vitamins are found in eggs, as is a complete range of amino acids, making eggs a complete protein.

Eggs are a good source of certain minerals that can be hard to get from other foods, such as iodine + selenium.  Nutrients found exclusively in the egg yolk include choline, omega-3, omega-6, carotenoids, vitamins D, K, A + E.


Pumpkin seeds are great for your nails, your hair + skin and even your heart + bones. They are rich in the mineral zinc, which is vital to healthy cell division. Our hair + nails need a constant flow of zinc to generate strong cells as they rapidly reproduce. A zinc deficiency will most notably result in slow-growing hair and splitting, discoloured nails. Pumpkin seeds also contain protein, biotin, vitamin E + fibre. They are also alkaline-forming, which means they help fight inflammation. Most of the food that we consume daily is acid-forming, from meat + diary to highly processed food. Maintaining the correct pH balance for our body is important for optimal health.