The Best Foods for Strong Healthy Nails, According to a Dietitian

The nail care industry is huge. In fact, according to Fortune Business Insights, it was valued at more than $23.4 billion in 2023, and by 2032, it could exceed a value of $36.2 billion. Some of the most popular products in the industry are manicure essentials such as nail polish and polish remover (of course), alongside cuticle care products like serums and oils, according to the market research firm. However, research suggests that a great manicure also starts from within.

Jump to the foods

Several nutrients are important for maintaining strong, healthy nails, and this is why you’ll often see vitamin and supplement brands touting the benefits of powders, gummies, and capsules for your nail health. But, to strengthen your nails, you don’t always need to splash out on new expensive supplements, says Sapna Peruvemba, MS, RDN, a vegan registered dietitian and founder of Health by Sapna. And that’s because all of the nutrients that are in these gummies and powders can also be found in plant-based whole foods.

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“You’ve heard it before: healthy hair, skin, and nails can be yours with the right supplement,” she tells VegNews. “But, much to the industry’s dismay, the real key to strong, resilient nails isn’t found in a pricey bottle of pills—it’s on your plate.”

Why does diet affect nail health?

Like our hair and the top layer of our skin, our nails are made up of keratin. The protein is strong and fibrous, and because of that, it helps to protect our skin from injuries and infections. Our bodies produce keratin on their own, but we can help to support its production through diet.

“Healthy nails need more than just a glossy top coat—there’s some serious chemistry going on underneath those manicures,” says Peruvemba.  “Your nails thrive on a mix of essential nutrients, from vitamins to minerals, each playing a vital role in strengthening and building your nails.”

Aruka Sanchir

Some of the most important nutrients for nail health include iron and vitamin B12, which “carry oxygen to the nail bed,” explains Peruvemba. Magnesium, zinc, and folate support the growth of nail cells, while vitamin C helps the body to synthesize collagen, which gives nails “structural support.” Protein is also important for strong nails, and healthy fats—which “lock in moisture”—can keep them looking shiny and nourished, too. 

You’ve probably seen supplements for biotin or vitamin B7 in beauty and health stores, but, according to Peruvemba, there’s no need to spend extra cash on this nutrient, which helps the body to produce keratin. The truth is, you’re probably already getting enough through your diet. 

“Biotin is one of the most well-known nutrients for nail health, but even its effectiveness as a supplement is questionable,” she explains. “For most people, including those eating a plant-based diet, biotin intake is already more than sufficient, with typical daily intake far exceeding the recommended 30 micrograms.”

What should you eat for healthy nails?

The answer to healthy, strong, shiny nails is to keep up your nutrient intake. Many deficiencies, including zinc, iron, and B12, tend to show up on your nails in the form of white spots, pigmentation, or brittleness.

“Your nails are more than just a fashion statement—they’re a window into your health,” says Peruvemba. “Poor nail health often points to nutrient deficiencies. If your nails are splitting, brittle, or discolored, it’s time to investigate your nutrient intake.”

It’s also important to stay hydrated, by sipping water, of course, but also by eating plenty of hydrating foods, like cucumbers, melons, oranges, and celery. If you’re dehydrated, you’re more likely to have brittle nails that are prone to splitting or breaking, adds Peruvemba.

The 5 best foods for your nails, according to an expert

One of the best ways to keep on top of your nail health is to eat a balanced diet, filled with plenty of plant-based whole foods. However, some stand out a little more than others. Below, Peruvemba has listed some of the best ingredients to keep stocked for the best-looking manicure.

Dane Tashima

1 Beans

“These humble legumes pack a powerful punch,” says Peruvemba. “Not only are they a fantastic source of iron and biotin, but they’re also high in magnesium and zinc—all of which support strong, healthy nail growth.” Popular types of beans to include in recipes include kidney beans, butter beans, and black beans, find out more about different types of beans and their benefits here.

Emani Corcran

2 Seeds

“Pumpkin seeds, sunflower seeds, and chia seeds are bursting with zinc, magnesium, and healthy fats, making them a triple threat for nail health,” explains Peruvemba. The best way to get more seeds into your diet is to sprinkle them on soups, puddings, pasta, smoothie bowls, and yogurts. We love this recipe for lemony pumpkin seed pesto pasta, for example, and this vegan mango chia seed pudding is another favorite.

3 Lentils

“These versatile legumes are rich in folate, biotin, and iron—nutrients essential for nail health and overall vitality,” notes Peruvemba. Lentils can be used in many different recipes, from creamy curried soup to hearty chili to tender meatballs, find some of our favorites here.

Natalie Norman

4 Nuts

“Almonds, walnuts, and Brazil nuts provide a healthy dose of biotin, vitamin E, and healthy fats,” says Peruvemba. “This keeps your nails strong and moisturized.” Of course, nuts make a tasty snack on their own, but you can also enjoy them in plenty of different recipes, too. Try this walnut basil pesto with zucchini noodles, for example, or this three-ingredient vegan almond ricotta.

5 Leafy Greens

“Dark leafy greens like spinach, kale, and Swiss chard are high in folate, iron, and vitamin C, making them nail-strengthening superfoods,” explains Peruvemba. In fact, they have even been described as “nutritional powerhouses” by the Centers for Disease Control and Prevention. Find out more about how to cook with leafy greens in everything from sushi to lasagna here.