To help promote fingernail health, strength and growth, modify your diet to include specific nutritional supplements, such as vitamins B-12, H and C and zinc. These supplements work to keep your fingernails healthy and ensure that they grow properly. They can be found in a number of nutritious foods or can be consumed in tablet or pill form.
Vitamin C
Vitamin C is a water-soluble vitamin. As a result, it is not stored inside your body, so it is important that you have a continuous supply of it in your diet. Vitamin C helps to protect your nails from free radicals, harmful compounds in your body that can damage nails, turning them weak and affecting nail growth. A vitamin C deficiency may lead to hangnail formation or make your fingernails become very dry. MedlinePlus reports that all fruits and vegetables contain vitamin C, but the foods with the highest amounts include oranges, white potatoes, strawberries and turnip greens.
Vitamin H (Biotin)
Vitamin H, or simply "biotin," is essential for healthy nails. Vitamin H is responsible for strengthening your nails and helping to heal damaged nails that may be brittle, thin or splitting, possibly interrupting nail growth, according to the University of Maryland Medical Center. Good sources of vitamin H include foods such as egg yolks, almonds, beans, walnuts, bananas, pecans, whole grains, mushrooms and soybeans.
Zinc
Zinc is also an antioxidant substance, protecting your nails from free radicals that can cause damage, potentially affecting nail growth. UMMC reports that low zinc intake in your diet can possibly cause white spots to appear on your nails. According to the American Academy of Dermatology, white spots on nails may indicate a potential medical condition or infection. Zinc is rich in food sources such as whole grains, sunflower seeds, green beans, red meats, pumpkin and oysters.
Magnesium
Magnesium is important for your nails. UMMC explains that low levels of magnesium in your body can contribute to poor nail growth, making it essential for you to get enough magnesium daily. Magnesium can be found in foods like squash seeds, legumes, oatmeal, savory, dill weed, marjoram, black walnuts, green leafy vegetables, tofu and beet greens.
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