Vital Vitamins for Strong Nails


How It Works

Minerals and vitamins help your nails grow. The foods you eat not only impact the overall health of your body, but also your nails. Here are eight vitamins that are essential for healthy nail growth, and food sources that contain them: 

Essential Vitamins for Healthy Nail Growth:



Biotin is a vitamin B complex that is also known as vitamin H, coenzyme R, and vitamin B7. These vitamins are essential for the growth of healthy cells in your body as well as the amino acids which plays a key role in the development of nails. 

Foods that are rich in biotins are Yeast, nuts, seeds, salmon, dairy, avocados, sweet potato, etc.


Vitamin B 

Iron, which is vital for your nail health, is properly absorbed by your body with the help of vitamin B12. Both of them are essential for your healthy nails. Their deficiency can also lead to brownish pigmentation,bluish-black pigments, and blue nails, with wavy longitudinal dark streaks. 



Iron deficiency leads to concave or spoon-shaped ridges in your nails. The red blood cells that help carry oxygen from the blood to different parts of the body mainly consists of iron. 

Iron can be found in animal foods such as eggs, fish, beef, and chicken. Plants based foods such as beans, fortified foods, peanuts, dark green leafy vegetables, and seeds also contain iron. 

Depending on age and gender, the iron requirement varies. For men, 8mg of daily intake is recommended, whereas in the case of women of up to age 50 requires 18mg per day. Women in their menopause need 8mg per day of iron. 



Magnesium also plays a vital role in the growth of the nails. Its deficiency causes vertical ridges in the nails. The rich source of this mineral is found in the whole wheat. Some other sources involve Dark green leafy vegetables, almonds, black beans, peanuts, cashews, quinoa, etc. 



A fibrous structural protein called keratin is the crucial building component of nails. It helps in imparting strength as well as protection against damages to the nails. 

To boost your keratin levels, intake animal foods such as poultry, eggs, fish, meat, and dairy products. You can also find keratin in plant-based foods such as whole grains, nuts, lentils, beans, legumes, seeds, and soy. 


Omega-3 fatty acids

Cuticles are the part of your finger where your nails grow. You must moisturize them. Generally, you can go for organic oil such as argan oil and coconut oil, but you can also eat foods that are rich in omega-3 fatty acids. They also provide moisture and impart fine texture to your nails. It is also responsible for a healthy nail bed.  

The deficiency in these acids will lead to brittle and dry nails. Foods such as fatty fishes(trout, salmon, mackerel, tuna, and sardines), eggs, flaxseed oil, flaxseeds, chia seeds, walnuts, and eggs are a rich source of omega-3 fatty acids. 


Vitamin C 

Unlike skin, collagens also help in imparting strength, shape, and integrity to your nails. Vitamin C helps in collagen production in your body. Its deficiency leads to slow growth and brittleness of the nails. 

For vitamin C go for kiwi, oranges, strawberries, lemon, green vegetables, bell peppers, and tomato. 



Zinc is essential for the division and growth of your body cells. Since the development of nails also involves breaking down and growing of dead cells, zinc is also an essential mineral requirement for nails. Its deficiency leads to the degenerated nail plate, which imparts white spots on the nails. 

Foods such as eggs, poultry, beef, fish, almonds, cashews, seeds, black beans, soy, and chickpeas are rich sources of zinc. 



Your Nails As Mirrors of Your Internal health:


Here are specific ways in which your nails tell you about your internal health...


Color of nails


The yellowish color indicates the fungal infection on your body, which should be immediately taken care of. This color also signifies the aging and lung diseases associated with smoking.  


Whitish color with the pink strip at the top indicates congestive heart failure, kidney failures, diabetes, and liver issues. 


Extreme pale nails indicate you have blood circulation issues such that blood isn't reaching your fingertips. 


Dark red nails indicate heart disease. In case the redness extends to your cuticles and sidewards of your nails, then it indicates an autoimmune problem such as lupus. 





Vertical ridges show the sign of aging and in some cases vitamin B12 or magnesium deficiency. Horizontal ridges also called beau’s lines are a result of direct trauma to your nails. 



Although your cells don’t have the feel and are made up of dead cells in your body, it is essential that you take care of your nails as well as refer to it as your health indicator since it is the result of the processes from your internal parts of your body. 























Easy Neither easy
nor hard

What do you think?

This field cannot be blank
Link copied to clipboard.