With proper care and nutrition you can have beautiful and manicured nails. Nails are not just decoration of your hand, they are the mirror of health, and if they are in poor condition it can cause many health problems. Learn how you can achieve the ideal shape and quality of your nails in a natural way.


Poor nutrition can slow nails growth and affect their health. Considering that the nails are made ​​of protein, it is important to bring an adequate amount of protein especially those rich in amino acids cysteine ​​and methionine which contain sulfur. The amino acid cysteine ​​is in foods such as poultry, yogurt, egg yolk, red pepper, garlic, onions, broccoli, and an abundance of amino acids methionine is in the albumen of the egg, fish, white meat, poultry and fresh cheese. Lack of protein in the diet can manifest in white spots on the nails. It should be noted that increased protein intake will accelerate the growth of the nails or affect their quality.

superfoods for your nails

Vitamin B group

Biotin or vitamin B7 is widely known for being prescribed for horses by veterinarians, to strengthen their stock. Relatively recently, biotin began to be applied on humans for better hair, skin and nails. In one study, Swiss researchers gave daily respondents with brittle nails 2.5 mg of biotin. The results showed that after six months, respondents’ nails were stronger by 25%.  The best sources of biotin are peanuts, almonds, chard, goat milk, yogurt, tomatoes and eggs.  Biotin is also found in significant amounts in carrots, onion, avocado, salmon and bananas. In addition to biotin, vitamin B12 has also proved to be important for nail health. Vitamin B12 deficiency can occur in people who have problems with the digestive system or in long-time vegetarians and vegans. The best sources of vitamin B12 are foods of animal origin such as: veal liver, sardines, venison, salmon, sea crab, beef, cod, yogurt, milk and eggs.


Nails shaped like spoons are usually a sign of anemia due to iron deficiency. Nonspecific bright meat color under the nail can also indicate iron deficiency. Also, chronic iron deficiency can result in dry and brittle nails. For the prevention of iron deficiency it is recommended that your diet includes foods rich in iron, such as lean meat, fish, Swiss chard and spinach, and to total iron intake can also contribute spices like turmeric and cinnamon.

Vitamin C

The lack of vitamin C may help the development of the cuticles and ingrown nails, and besides that, the intake of vitamin C increases iron usage from food. The main cause of the lack of vitamin C is a poor intake of fruit and vegetables. Also, smoking and passive smoking decreases vitamin C levels. The highest content of vitamin C is found in peppers, broccoli, papaya, cabbage, kale, Brussels sprouts, oranges and grapefruit.


Deformation of the nails can also be caused by zinc deficiency. Zinc plays an important role in protein synthesis, and is necessary for the growth of tissue. Zinc can be mostly found in the meat, but it can also be found in plant origin foods, such as pumpkin seeds and sesame seeds, grains and legumes, however, utilization of zinc from meat is much better than it is from plants.

Omega – 3 fatty acids

Essential fatty acids and vitamin E fix circulation and this way all the necessary nutrients and oxygen are delivered to their destination which accelerates growth and improves their quality. Therefore, the recommendation is to eat blue fish, especially salmon, tuna, sardines and cod as much as it possible.

is a health advocate, journalist and theologian. He is an outspoken internet activist who has contributed to many magazines and web sites. After years spent in digital marketing and online journalism he became one of the founders and editors at HealthyFitNatural.com. Combining knowledge and research with facts of modern science, Alexander continues to writes about alternative medicine and health benefits of nature. Unlike most writers he strongly believes that there's no magic pill that will lead you to long term health and beauty and that without effort, there can be no gain.