The Ultimate Nail Diet

Bellacures Breaks Down What To Eat For Stronger, Healthier Nails

You know the saying- “You are what you eat!”  Of course we are well aware of the benefits of a healthy diet for your body and skin, but your diet can also really affect the appearance and health of your nails.  Whether you are looking to grow your nails out, or just make them a little less brittle and bendy, your diet could be the answer you are looking for.  

 “The appearance of your nails can be a reflection of your overall health,” notes Samira Far, Founder of Bellacures, a luxe nail salon franchise that sets the industry standard for cleanliness and creativity.  “While proper nail care and maintenance, such as cleaning and moisturizing are important, truly healthy nails come from the inside out—and that starts with the proper nutrients.”

In combination with consistent nail care and hygiene, incorporating more of these foods in your diet will help give your nails a boost in strength, luster and shine:

Protein, specifically the structural protein known as Keratin, serves as the building blocks for what your hair and nails are made from, so getting enough protein is essential for growing stronger hair and nails.

Eat this: Salmon, eggs, beans and lentils.


Omega-3 fatty acids help lubricate and moisturize your nails so that they don’t become dry and brittle.  They also can help reduce inflammation within your nail bed by promoting the health of cells, helping your nails grow.  

Eat this: Flaxseeds, salmon, walnuts, and Carlson The Very Finest Fish Oil Liquid.

Vitamin C helps improve blood circulation and strengthens collagen production.  It can prevent nails from becoming dull and dry, and a lack of vitamin C can lead to ingrown toenails and hang nails, so you’ll definitely want to get enough of this vitamin.

Eat this: Berries, oranges, grapefruits, tomatoes and dark leafy greens.

A diet high in Biotin has been shown to help strengthen brittle nails. In addition to nail strength, it also helps nails grow faster. People with a biotin deficiency often have weak or brittle nails, so if this is an issue for you, you should consider adding more of this vitamin to your diet.

Eat this: Beans, lentils, eggs, salmon and peanuts.

Zinc plays and important role in the production of new proteins, including those that compose your hair and nails.
A deficiency of zinc in your diet may show up in the appearance of white areas on the nails—similar to the marks that appear after pressure is applied to the nail, or in horizontal nail indentations.

Eat this: Seeds, especially pumpkin and sesame, eggs, dark leafy greens and animal proteins.