6 best vegetarian foods to strengthen nails naturally

Strong, shiny, and healthy nails are more than just a beauty statement—they’re a reflection of your overall health. When your diet is rich in essential nutrients, it shows through well-nourished, resilient nails that resist breakage. Here are 5 top vegetarian foods that naturally support nail strength and growth.

Leafy greens
Leafy greens like spinach, kale, arugula and collard greens are a concentrated source of many nutrients, such as iron and calcium, which are good for nails and help strengthen them. As per a study by the National Library of Medicine, vegetables, such as broccoli, cucumber, kale, tomato, and carrot, which have shown significant activity in skin photoprotection. Additionally, they contain the bioactive substances which help benefits the skin, hair, and nails. It also says that these veggies play an essential role in maintaining a healthy body, including the well-being of the skin, hair, and nails, and also support protection against UV radiation.

Legumes
Legumes like lentils and beans are good sources of biotin, a B-vitamin known to enhance nail thickness and reduce brittleness. Nails are composed of keratin, a type of protein. Legumes provide plant-based protein necessary for keratin synthesis, supporting nail strength and growth. Iron deficiency can lead to brittle or spoon-shaped nails. Legumes are rich in non-heme iron, which, when consumed with vitamin C-rich foods, can improve iron absorption and support healthy nails.

Pumpkin seeds
Pumpkin seeds are rich in zinc, which supports nail growth and repair. One can snack on roasted pumpkin seeds or sprinkle them on yogurt bowls and salads. As per a study by the National Library of Medicine, pumpkin seeds contain elements like zinc, phosphorous, magnesium, potassium, and selenium, which makes them a nutritional powerhouse and a weapon in in the battle against different illnesses.

Sweet potatoes
Sweet potatoes are packed with beta-carotene, which your body converts into vitamin A. And vitamin A supports cell growth, including the cells that make up nails, helping them grow stronger and faster. They also contain biotin (vitamin B7), a key nutrient for nail strength and thickness. As per the National Institutes of Health, sweet potato contains biotin. It states that per serving of 1/2 cup of cooked sweet potato contains 2.4 mcg biotin, which is 8% of daily value.

Berries
Berries like strawberries, blueberries, and raspberries are high in vitamin C, which supports collagen production and strengthens the nail bed and promotes healthy growth. They also protect nail cells from oxidative stress and free radical damage, reducing breakage and discoloration. They also contain small amounts of biotin, which help improve nail thickness and hardness overtime.

Nuts
Nuts like walnuts, almonds, and Brazil nuts are said to be good for nails. Almonds are rich in biotin, vitamin E, magnesium, which improve nail thickness and reduce brittleness and support nail matrix health respectively. On the other hand, walnuts are rich in omega-3 fatty acids, which keep nails hydrated and prevent ridges or peeling.

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