Growing strong, healthy nails can be a challenge, especially with today’s busy lifestyles. Did you know that you can nourish your nails by eating specific foods? You don’t need to buy expensive nail supplements – just add these foods to your diet and see the results.

1. Green Peas

peas

Green or garden peas are a great addition to give your nails a boost. They contain a lot of protein, despite being small, and protein is one of the keys to strong, quick-growing nails. Peas also contain beta-carotene, vitamin C, and some iron.

2. Wheatgerm

Wheatgerm is great for helping nails to grow, as it is one of the best sources of vitamin E, and also protein and dietary zinc.

Wheat germ is easily added to cereals, muesli, dough, smoothies, or pancakes, but be aware that it has a short shelf life, and can turn rancid if not kept in a sealed container in a cool, dark, dry place.

3. Sunflower Seeds

If you want strong and healthy nails, sunflower seeds should be your go-to snack. They have a mild, nutty taste, and are full of nutrients such as vitamin E, zinc, and iron.

Sunflower seeds are also one of the best dietary sources of copper, with an ounce of the seeds having a third of the RDA for copper.

4. Beans

Beans come in many varieties, but they are all very nutritious. They are full of nail growth-promoting protein, as well as containing iron, zinc, and biotin, which are all beneficial to the nails.

Biotin in particular has been shown to significantly increase nail plate thickness, and reduce their tendency to split. One study done by Swiss researchers showed that women who took 2.5mg of biotin every day for six months had increased their nail thickness by 25%.

5. Eggs

Eggs are full of protein in a form that is easily digested and used by the body – including the nails. They also contain iron, vitamin B7, vitamin B12, vitamin A, and vitamin E.

Eggs have to be one of the most versatile and tasty foods around – boil, poach, scramble, or fry them for a quick protein boost.

6. Paprika Powder

Paprika powder contains a lot of vitamins and minerals to help promote nail growth. It contains beta-carotene, vitamin E, vitamin C, and B vitamins, as well as iron.

7. Salmon

Salmon has many skin and health benefits. It can keep the skin soft and smooth, and help your nails to grow strong.

Salmon has a lot of protein, but it also has more than 50% of the RDA for vitamin B12. A deficiency in this vitamin can lead to extreme nail dryness and darkened or deformed nails.

The FDA recommends eating fish high in omega-3 fatty acids at least twice a week.

8. Oatmeal

Oatmeal makes a great and filling breakfast for starting your day off right. Oats are a good source of B vitamins, zinc, and copper.

To gain all the nutrients from oats, you should soak them for several hours before eating. Unsoaked oats contain phytic acid, which can block the absorption of some minerals. Soaking breaks the enzymes down, and neutralizes phytic acid.