Die besten Lebensmittel für gesunde Nägel

The best foods for healthy nails

Toenails and fingernails serve as tools in our daily lives. They protect our toes and fingertips and help us peel oranges, for example. In addition, we like to present our nails as a visual accessory. Brittle nails, on the other hand, look unappealing and accelerated nail growth would also please many a woman. With the right diet you do not only your health, but also your nails a favor.

The right diet for beautiful nails

Brittle nails and slowed growth are often an indication of poor nutrition. Since toenails and fingernails do not form vital parts of the body, the last to be supplied with nutrients. Accordingly, if you do not take in enough nutrients, the nails become brittle and growth slows down. But what nutrients need beautiful and healthy nails and in what foods they are contained?


Our nails consist mainly of the fibrous protein creatine. If the body is supplied with sufficient protein, it produces creatine and supplies the body with this nutrient. Good protein suppliers are for example:

  • Eggs
  • Milk
  • Chicken breast
  • Trout
  • Chickpeas


Zinc supports the function of your body to form proteins. If there is a deficiency of the nutrient, white spots can appear on the nails and the nails become brittle. The following foods, for example, have a high zinc content:

  • Poppy seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Oatmeal
  • Brazil nuts

Vitamin A

Beautiful fingernails and toenails also need sufficient moisture. Vitamin A provides your nails with the necessary moisture, which helps you avoid dull and dry nails. The absorption of vitamin A can be promoted, for example, by the following foods:

  • Carrots
  • Tomatoes
  • Broccoli
  • Veal liver
  • Parsley


The B vitamin biotin is also essential for good nail health. A biotin deficiency can manifest itself in the form of darkened nails. In addition, nails become dry and break quickly. Good sources of biotin are, for example:

  • Nuts
  • Soybeans
  • Edible bran
  • Peas
  • Pork liver


Iron ensures a healthy nail by increasing the oxygen content in the trade. In the case of iron deficiency, vertical furrows appear in the nails. In addition, they become pale and cracked nails. Iron can be absorbed, for example, with the following foods:

  • Pork liver
  • Beef
  • Wheat bran
  • Sesame
  • Lentils


Calcium strengthens nails and promotes growth. In the case of a deficiency, however, they become brittle and cracked. For example, the following foods provide a high calcium content:

  • Kale
  • Broccoli
  • Milk
  • Yogurt
  • Cheese


Dehydration also affects nail health. If you supply your body with insufficient fluids, the nails will become thin and the cuticle cracked. Every day you should drink between two and three liters.

Food supplements

You can also support your nail health with dietary supplements. However, unhealthy nails often represent a health deficiency. Capsules, tablets and powders can only supplement a healthy diet and in no way replace it. A blood count can tell you if there is a nutrient deficiency. In this supplements can be very helpful for support.

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