Did you know that your nails can reflect your health the way your skin can? Check out your nails: Are they thinning, brittled, ridged or discolored? Or are they strong, thick and long? When you maintain a nutritious diet, your nails will show it. Here are some of my favorite nutrition “tips” (pun intended!) for healthy nails.


  1. Make sure to get enough protein in your diet. Protein produces keratin, which is the protein that makes nails and hair strong. If you don’t get enough, it will show with thin, brittle nails that crack and peel easily. Try lean meats, protein powders or plant-based proteins daily. Plus, this will also help your hair. Bonus!
  2. Load up on antioxidants. Blueberries are a delicious source of antioxidants, which protect your cells from free radical damage. Free radical damage causes inflammation throughout your body, aging its cells (including nails). Dark, leafy greens are another great option for antioxidants.
  3. Egg yourself on! Eggs are not only an amazing source of protein, but they also contain biotin, which is a B-complex Vitamin key in the development of keratin. This is also why you seen biotin in hair/skin/nails supplements. Eat one or two eggs a day to benefit.
  4. Get nutty. Nuts like Brazil nuts and almonds offer multiple benefits to nails. Not only are they good sources of protein, but they also contain essential elements like selenium and magnesium. Brazil nuts contain high amounts of selenium, an important trace element that protects cells from oxidation. As for magnesium, which is a mineral that fights stress (you know that stress affects your skin, hair and nails), a handful of almonds a day give you what you need.

If you find it hard to get in all of these nail superfoods, consider adding a hair/skin/nails supplement to your regimen. Of course, food is the best source, but a supplement can help cover any deficiencies.