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Add to your diet the best foods to strengthen your nails

It is often considered that the nails are a measure of the general health of the body, and since the body sends nutrients first to the vital organs, the nails are the last organ to receive them, so if your body suffers from malnutrition, your fingertips will show you information about this deficiency.


Even if you have a healthy diet, this does not mean that your nails do not suffer from problems such as some diseases that may affect them or low growth rates in them, so eating foods that contain nail nutrients can help you get the sweetest and strongest nails away from any problem that may It makes it weak, so come with us and learn about the most important and best foods that help strengthen nails.


Nails grow naturally at a rate of 2 mm per month, depending on many factors, including age, activity level and genetics.

Fingernails grow faster than toenails, and in summer the nail growth is faster than in winter.

The skin under the nail, which is made up of connective tissue, blood vessels and nerves, plays a role in feeding the visible part of the nail.

And nails are not just an organ that flaunts their beauty and a look that beautifies the hands, but more than that, you must do your best to maintain their health and strengthen them.

You do not need to make every effort to maintain them, but it is enough to pay attention to the balance of the diet that you eat to finally be satisfied with the result, you need to strengthen the nails internally by adding some of the nutrients you need to improve the strength of your nails and your health.

Nails like hair are a mirror to our health and any problems in the body like insomnia, fatigue and unhealthy nutrition will have an effect on the nails so that the nails become brittle and weak.

The best foods to strengthen nails

Of the foods that help the nails grow faster and strengthen them, we have chosen some nutrients for you that you need to improve the strength of your nails and your health in general:


Such as almonds, walnuts, and other types of nuts that contain large amounts of omega-3 fatty acids and many vitamins and minerals that contribute to strengthening the bones, strengthening the nails and preventing their breakage.

Almonds are the best choice because they contain higher amounts of vitamin E, magnesium and calcium compared to other nuts.


It is one of the healthiest foods that maintain general health, because the high levels of vitamin D in these fish helps the body absorb more calcium, as this increase in calcium absorption helps stimulate bone growth and increase nail strength.

Salmon is full of vitamins and replenishing proteins. If your nails are dry and dark, you may suffer from a vitamin B12 deficiency, as you can treat this problem by using salmon that contains a large amount of vitamin B12.

Eating salmon means that your body absorbs vitamin B12 to strengthen your nails at the same time that you take vitamin D to grow quickly.

Including fish in your diet of all kinds will make your nails always clear, firm and shiny.

So instead of opting for red meat, eat salmon at least twice a week if this is possible for you.


Regular flavored yogurt, not high-fat yogurt, contains nail-strengthening minerals such as protein, biotin , iron, magnesium, potassium, calcium, and vitamin D.

sunflower seeds:

In addition to being a healthy snack that helps a good night’s sleep, it contains high levels of magnesium that helps nails grow.


Rich in B vitamins, protein and zinc, this powerful combination promotes the growth of nails, hair and skin.

Lack of protein in the diet makes nails weak and brittle, and if you are a vegetarian and do not eat meat, you can get the amino acids you need from various vegetables and fruits.

pumpkin seeds:

A very good food for the health of nails because it is rich in vitamin E, zinc and fiber and is alkaline in the sense that it fights infections in the body.



Nettle contains good vitamins and minerals for strengthening nails and hair.

You should know that hair and nails are made of creatine, and the nettle plant found in the form of capsules available in pharmacies is one of the strongest foods to strengthen nails where you can use it or you can also prepare tea from the dried herb by adding a little of this dry herb to a cup of boiling water and leaving it for 20 A minute and then drink it.

Apple cider vinegar:

You can add a teaspoon of apple cider vinegar to a large cup of water and put your fingertips in this mixture for ten minutes, then wash your hands with lukewarm water, as you can do this once a week to strengthen your nails.


A good option for strengthening nails because it is high in protein and increases the production of creatine, in addition to the minerals in egg yolk that keep the nail skin moist and revitalized.

It is known that creatine is very important for the health and strengthening of nails, and eating eggs can produce enough creatine in the body, while the egg yolk strengthens the nail complex, the whiteness refreshes the dead parts of the nail.

Whole grains:

Whole grains are nail-friendly because they contain a lot of biotin. Whole grains like oatmeal or brown rice contain high levels of biotin (vitamin B8) and increase the strength of nails.

Also, the combination of this vitamin with complex carbohydrates in the grains gives renewal of nail growth again, so eat foods that contain whole grains when you feel that your nails are weak.

Red meat:

Red meat boosts iron in the body and we all know that iron deficiency makes nails sensitive, brittle and weak.

Iron deficiency in the body can make the nail dry and brittle as well as tarnish it.

In addition, red meat contains a lot of protein and the combination of iron and protein is a powerful way to combat brittle and weak nails.


All kinds of cranberries, especially blueberries, contain antioxidants that help restore damaged nail cells and reduce inflammation of the skin surrounding the nail.


Raw spinach salad is a good friend to a healthy body and a good booster for your nails.

Spinach is one of those vegetables rich in calcium, iron and antioxidants that help strengthen and renew nails, and it is best to eat raw spinach in a salad.

Brewer’s yeast:

Beer yeast helps to strengthen nails as beer yeast tablets contain large amounts of silicones which are among the minerals that enhance blood flow to the scalp and skin.

By increasing the speed of creatine production, brewer’s yeast also helps in strengthening the nails and preventing them from breaking.

These supplements are also effective in preventing cancer.

However, you should be aware that these pills increase the appetite to some extent, and if you overeat, you may get unwanted obesity.

Foods containing vitamins C and B:

Vitamin C in the body increases iron absorption from foods, and to take advantage of the beneficial effects of vitamin C on the body, you can eat foods containing vitamin C with foods containing vitamin E, because vitamin E is another vitamin that is effective in maintaining the health and growth of nails and it also improves flow Blood and leads to improved oxygen and nails become stronger.

Group B vitamins such as vitamin B1 are also effective for nail health and growth as vitamin B deficiency can cause nail abnormalities.

Foods that contain zinc:

Zinc is useful for strengthening nails and it is an important nutrient in nail health and strengthens nail brightness.

It is also good to take zinc as a supplement, as it is found largely in red meat and white meat, which can provide the body with the necessary zinc, including hair and nails, and the lack of zinc in the body in addition to causing hair loss makes the nails weak and brittle.

Zinc plays an important role in protein production and is essential for the growth and health of body tissues, including the growth and strengthening of nails.


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