Can Diet Improve Nail Growth? 5 Foods to Eat for Nail Growth

We all want long, strong, beautiful nails — but, how do we get them? Similar to the skin and hair, nails are a window into the body’s overall health. And much of their strength and length comes from diet. Believe it or not, what you eat can actually improve nail growth and make them stronger, too. Curious to know what foods to eat for nail growth? We share nine foods that will make your nails grow faster — plus, some of the dos and don’ts of growing out your nails — ahead.


Nails are a direct indication to health. | yuriyzhuravov / iStock / Getty Images Plus

Foods to eat for nail growth

When it comes to long, strong, and healthy nails, diet is key. In fact, many foods are chock full of some vital nail growing nutrients, such as zinc, biotin, and amino acids. Want to improve nail growth with food? Add these foods to your diet.

1. Broccoli

Broccoli is one of the best foods you can eat for your health. The common dinner vegetable helps the body better absorb protein with amino acid cysteine. Which, in time can help improve nail growth.

2. Eggs

Protein is one of the best things you can eat for longer, stronger nails — and eggs are chock full of it. Incorporating eggs into your diet can help boost biotin levels, which causes nails to grow faster than usual.

3. Salmon

Another food to eat for nail growth? Salmon. Rich in omega-3 fatty acids, zinc, copper, and selenium, salmon can promote longer, stronger, more healthy-looking nailbeds.

4. Coconut oil

Up the ante on nourishment with coconut oil. Coconut oil is rich in vitamins A, D, E, and K, which can help strengthen nails and prevent breakage.

5. Spinach

Adding more greens to your diet doesn’t just do your body good — it does your nails good. Spinach contains vitamins A, B, and E, as well as iron and folate, which can help promote longer nails and help prevent breakage, too.

Dos and don’ts of growing your nails

In addition to eating a nutritious diet, taking care of your nails can also be necessary for nail growth. See the dos and don’ts of growing out your nails, below.

Don’t: Cut your cuticles

You might be tempted to cut your cuticles, but doing so can be bad for your overall nail health. Cuticles act as a barrier and help protect nailbeds from bacteria.

Do: Get manicures

Regular manicures are a great way to stay on top of nail health — just be sure the manicurist doesn’t cut your cuticles. Taking care of your nail by cutting, filing, and nourishing them can result in healthier-looking nails.

Don’t: Peel your nail polish

You might be tempted to peel off old nail polish, but try your best to resist. Peeling off nail polish can irritate the nailbed and might even cause damage.

Do: Moisturize with hand lotion and cuticle oil

Eating a well-balanced diet full of foods that promote nail growth isn’t the only way to achieve long and strong nails. Moisturizing with hand lotion and cuticle oil can also help.

Don’t: Be too harsh on your nails

It’s easy to give our nails a hard time. Whether it’s opening a box with them, or scrubbing your shower without gloves, nails can take a hit. To avoid breakage, try not to use your nails as tools and wear protection (gloves) when handling harsh cleaning products.

Do: Pay attention to chemicals

Speaking of harsh cleaning products, it’s important to take note of the chemicals in your household products, as well as nail products, and avoid them whenever possible. Harsh chemicals can cause nails to become weak and might even lead to damage.

Check out The Cheat Sheet on Facebook!