8 Foods for Healthy Nails

Healthy Nails

8 foods for Healthy nails: We use it to scratch, peel fruit, and open a wide variety of cans. Our nails are one of our most important tools and are made from the same protein as our hair. The so-called fiber protein keratin is actually dead tissue, which also explains why cutting nails and hair doesn’t hurt.

Healthy Food: Our nails lie on a nail bed where the nail cells divide, horny, and die. The nail is formed from the dead tissue. A nail grows about 0.1 millimeters per day and reaches about 3 millimeters per month.

The growth of the nails is largely determined by our diet. Since our nails in the body are only at the end of the food chain, poor nutrition often leads to weak and brittle nails. Healthy foods, in turn, strengthen the nails and ensure natural beauty and firmness.

There are special Healthy Food: that have a positive effect on nail growth.

Pumpkin seeds ( foods for health)
Pumpkin seeds contain plenty of zinc. Zinc is a nutrient that supports the immune system and is very important for the formation of connective tissue. Zinc also regulates the body’s ability to produce new proteins that are ultimately used as building blocks for healthy nails.

A zinc deficiency can cause white spots on the nails and lead to brittle and cracked nails.
For a better zinc supply, a handful of unroasted pumpkin seeds helps every day.


Green beans, white beans, pinto beans and navy beans are very rich in biotin. Biotin is a B vitamin, which is of great importance for the health of the nails. Even a slight lack of biotin can cause nail dryness, slow nail growth, darken nails, and cause nails to break off.

Beans in cooked form, baked or as an ingredient in a salad are valuable sources of biotin.

Carrots provide plenty of beta-carotene, a provitamin that is converted into vitamin A in the body. Vitamin A keeps the nails moist. A vitamin A deficiency, in turn, leads to dull and dry looking nails.

Note: Beta carotene is a fat-soluble vitamin and should, therefore, be consumed in combination with fat. For example, a carrot salad with some olive oil or a carrot juice with apple and some coconut oil.

Kale provides valuable calcium with high bioavailability. The bioavailability says how well the calcium can be used by the body. Calcium strengthens the nails and promotes their growth. Calcium deficiency, in turn, leads to brittle and dry nails. Broccoli, Chinese cabbage and some types of cabbage are other calcium-rich foods.

The body needs a lot of vitamin D for optimal calcium absorption. With an extra portion of the sun, the daily vitamin D content can already be covered.

Broccoli is rich in iron, a trace element that is very important for the health of the nails. Iron binds oxygen and travels through our entire body with the help of red blood cells. In this way, iron increases the oxygen content of the tissue. If there is an iron deficiency, the nails become pale and easily breakable. Another sign of iron deficiency is vertical furrows in the nails.

Broccoli can be eaten raw or lightly steamed.

Eggs are a good source of protein and therefore very good for the health of the nails. The proteins in the diet serve as building blocks for the body to produce the fiber protein keratin. Keratin is a hardened protein and, as a horny substance, makes up the main part of the nail.

Whether as scrambled eggs, fried eggs or cooked – valuable proteins are provided to the nails with just one egg a day.

Bananas provide plenty of potassium, mineral silica, zinc and vitamin B6. These nutrients strengthen the nails in a very special way and support the general health of the nail.

Bananas fit very well in the muesli and are a good source of energy in the afternoon.

Dehydration is the cause of various physical complaints. A lack of water also affects the nails. Dehydration can irritate the cuticles and lead to thin nails.

Depending on body size, the body needs 2-3 liters of water a day. The light yellow color of the urine shows whether there has been enough drinking.

Our nails are a kind of reflection of our health. Certain nutritional deficiencies change the nails in many different ways. The right foods strengthen not only your nails, but also your health.

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