Strong, healthy fingernails are an important fashion accessory for many women. Brittle, dry, cracked nails are unattractive and can make everyday activities such as typing more challenging. Healthy nails should be smooth and consistent in color, with no spots. Problem nails can sometimes indicate underlying problems or deficiencies. Modifying your diet to include nail-healthy foods will help keep your nails strong.
Step 1
Increase your intake of zinc for healthier, stronger nails. Sources of zinc include beef, pork, lamb, eggs and chicken. Animal sources of zinc are more available for use by the body, according to the University of Maryland Medical Center. White spots on your nails can indicate a lack of zinc in your diet.
Step 2
Include more protein to strengthen your nails. Cracking nails may indicate a lack of protein. Healthy protein sources include, eggs, lean meats, fish, beans, legumes and whey or soy protein.
Step 3
Eat more foods that are rich in iron. A thin, spoon-shaped appearance can indicate a lack of iron, according to the University of Illinois. Beef, chicken, almonds, apricots, spinach, prunes, tuna, clams and turkey are sources of iron.
Tips and Warnings
- Consider supplementing with biotin, as directed on the bottle, to help strengthen weak nails.
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