11+ healthy foods that help make nails stronger naturally

A healthy diet benefits the human body as a whole, but when certain vitamins and nutrients are missing, the damage can cause changes in nail appearance and growth. Nails are made of keratin, a type of protein that makes them strong so they can protect the fingertips and toes from damage. They're also a good indicator of general heath, so it is important to keep track of changes in color, texture, thickness and resiliency.

Although nails may break under normal circumstances, consuming the right foods will help them grow stronger. The following list contains foods that are rich in protein, iron, biotin, folic acid, calcium, zinc and vitamins C and A. Once you learn which foods contain these nutrients, feel free to venture out on your own and find more nail-growing goodness.

1. Eggs

Protein helps nails grow strong and healthy. Unlike fat, which has nine calories per gram, protein only has four calories per gram. You can boost your protein levels and conserve calories at the same time.

Lean red meat, when eaten in moderation, provides iron, an essential nutrient that keeps nails from peeling, developing ridges and becoming brittle.

If you’d rather avoid meat entirely, soybeans are also a wonderful source of iron. Enjoy them alone or added to a salad for extra nail strengthening protection.

As part of a heart smart diet, salmon contains omega-3 fatty acids, protein and biotin. When consumed, biotin prevents nails from becoming brittle.

An apple a day may keep the doctor away, but citrus foods, such as oranges, encourage nail growth while restocking the body’s folic acid levels.

Even though oranges contain vitamin C, red bell peppers contain even more. Because the body needs vitamin C to make collagen, which prevents nails from thinning, add some of these colorful veggies to a salad or wrap.

Milk is another excellent source of protein as well as calcium, so choose low-fat options to keep nails healthy and strong.

Nuts are high in protein, plus they contain zinc, which helps nails grow. Be careful when adding them to your diet, though, because they also tend to be high in fat and calories.

To prevent nails from cracking, add dried beans to soup. The added fiber will also fill you up at mealtime.

It never hurts to add some extra veggies to a salad, and carrots are high in vitamin A, an antioxidant that fights off free radical damage.

For a protein and biotin-rich snack, reach for almonds.