Updated by Alyssa Bueno on September 29, 2025 Nail care is essential, but you also have to prioritize your lifestyle and the food you're eating daily. Your nails are a great indicator of your health. If you have brittle and weak nails, it could be a sign of a nutrient deficiency or an underlying condition, which is why it's best to eat a healthy diet and maintain a healthy lifestyle. If you frequently wear nail art, you must take extra care of your nails. Remember that beauty starts within, and here are the best foods you can eat to have healthy and strong nails. 1. Organ meat (liver) Organ meat, such as the liver (also known as offal), is high in B Vitamins, iron, and folate and an excellent protein source. Since nails are made up of protein, you should eat food rich in protein and nutrients to make them stronger. According to a study, Biotin or B-complex vitamins help your nails be more robust and healthier, and they are often found in organ meats in abundance. Note: You should always talk to a dietitian or doctor if you're on medication or have an allergy. 2. Dark green vegetables Of course, we should include green leafy vegetables in our diet to have a healthier body and lifestyle. You can add leafy vegetables such as broccoli, spinach, and kale that are rich in iron, calcium, and folate, which will make your nails stronger and healthier than ever. 3. Sweet potato This root vegetable is enriched with vitamins and minerals that will make your nails grow back into shape. It's also packed with antioxidants and fiber that will protect your body from chronic illnesses. 4. Tomatoes If you're someone who loves eating food with tomatoes, such as pasta, you're in for a treat since tomatoes are rich in lycopene, which is an antioxidant, but also rich in vitamins A and C, which help promote the strengthening of your nails. B7 is also present in tomatoes, which helps keep nails healthy. 5. Eggs You can eat eggs any time of the day, and it's also a healthy way for you to add more protein and other vitamins to your body. Eggs are highly rich in protein, and they also help build keratin for the nails, which makes them stronger and healthier. The egg whites have biotin, which also promotes nail strength. 6. Carrots Carrots are rich in beta-carotene, which improves your nails and hair. It also strengthens bones and has numerous sources of fiber. Carrots are popular vegetables since they're delicious and healthy. 7. Beans Beans are another healthy yet inexpensive food to add more protein and biotin to your ultra-nourishing diet for your nails. If you want your nails to be strong and healthy, beans should be your go-to food since they're plant-based and perfect for those looking for meat alternatives. 8. Bananas Bananas are healthy fruits to add to your diet, rich in potassium, biotin, and antioxidants that aid in repairing brittle and unhealthy nails. If you love making banana smoothies or banana desserts, this delicious fruit should be right up your alley. 9. Avocados The potassium in avocados boosts keratin content, which promotes the strength of the nails, while vitamin E gives nails a natural luster while encouraging healthy growth. Plus, say goodbye to dry, cracked cuticles! 10. Strawberries Strawberries are dessert staples for a reason since it's enriched with vitamin C, which also has antioxidants and collagen. It makes nails healthy and robust. As the adage says, you are what you eat, and if you want your nails to be healthy and strong, then these top 10 foods should be incorporated into your diet. If you want to learn more about other nail hacks and trends, join us in our iGel Beauty Facebook community.
