Nourishing your nails

Cover all bases when it comes to beautiful hands by eating nutritious foods that will give your nails the boost they need to grow thick and strong.

The foods you need to keep your nails strong

Strong, shiny, smooth nails – pretty enough to show off without polish and sturdy enough to pop open a can of tuna without cracking – start in the kitchen. “Your body has to constantly regenerate the cells that make up your nails, and it needs a healthy supply of certain nutrients to do so,” says dietitian Megan Wolf. Make these foods a regular part of your diet, and your nails will have the nutrients they need to be strong and healthy.

EGGS

Break an egg instead of your nails! Egg yolks in particular are one of the best food sources of biotin, a B vitamin that promotes protein production in the nail matrix, the tissue underlying your nails that generates nail cells. “Biotin has been shown to increase the thickness of your nails, and it can also prevent them from becoming brittle,” explains dietitian Libby Mills. It’s best to get your biotin from food, if possible: the high levels in many supplements can interfere with certain medical tests.

CASHEWS

Zinc, which is abundant in cashews, is needed for cell division and protein synthesis – both very important for your always-growing nails. And you need it every day, because your body can’t store it long-term. Getting enough in your diet can keep your nails shiny and strong. “But if they’re dry or weak, it may be a sign that you’re low in zinc,” Wolf says.

SWEET POTATOES Just one cup mashed provides over 200 per cent of your daily dose of vitamin A, which helps your nail cells reproduce properly. “When you don’t get enough vitamin A in your diet, your nails may be brittle and develop vertical ridges that split and crack,” Mills explains. Other foods that are rich in vitamin A are carrots, egg yolks and cheeses such as ricotta and cheddar ( just make sure you stick to a modest serving size).

YELLOW CAPSICUMS

Sorry oranges, yellow capsicums win when it comes to vitamin C, which your body needs to produce collagen, a structural protein in your nails. “Collagen production diminishes as you age, which can result in thinner, weaker nails, so it’s very important to eat foods rich in vitamin C to keep them strong and healthy,” Wolf says. The red version is not quite as high in vitamin C but still enough to reach your daily target.

EDAMAME

Ordering edamame (immature soybeans in the pod) alongside your sushi is a smart choice. Soybeans provide cystein, an amino acid necessary for the production of the protein keratin, which is one of your nails’ major building blocks, explains Mills. What’s more, edamame is a good source of folate, needed for the production of new nail cells.

The bonus of eating all these foods is that your hair will benefit, too!