It's often said that the condition of your nails can be a window into your overall health. But beyond that, your nails serve an important function by shielding the more delicate tissues of your fingers and toes. Fortunately, there are numerous nutrients that can aid in the growth of stronger, healthier nails, and they are readily available in a variety of foods. According to Destini Moody, RDN, a registered dietitian with Top Nutrition Coaching, the general health of your nails can be indicative of your dietary habits. "In clinical settings, dietitians are trained to examine fingernails to identify potential nutrient deficiencies," she notes. "A lack of iron, biotin, magnesium, zinc, or vitamin C in your diet can manifest in the health of your nails." For example, deficiencies in these nutrients can lead to nails that are grooved or spoon-shaped, or nails that are more brittle and prone to chipping. While supplements might seem like an easy solution, it's crucial to obtain these nutrients from whole foods whenever possible. Samantha MacLeod, M.S., RDN, a registered dietitian and nutrition communications manager at Fresh Communications, Inc., explains why: "A diet rich in a variety of whole foods typically contains a more abundant array of nutrients and is preferred over supplementation alone. Whole foods provide vitamins and minerals along with other beneficial compounds such as fiber and antioxidants." Moreover, she adds, there is limited scientific evidence to support the use of specific supplements for nail health. So, what are the top foods for promoting stronger, healthier, and more resilient nails? We consulted with registered dietitians to uncover the answers. Let's explore them.

1. Greek Yogurt

Protein is essential for healthy nails, and Greek yogurt is a rich source of this vital nutrient. "Nails are composed of a protein known as keratin, which is also found in your hair," Moody explains. "Keratin is considered 'dead' tissue because your hair and nails do not receive blood flow or nerve signals, which allows for cutting and filing without issue." A single cup of plain Greek yogurt contains 21 grams of high-quality protein, making it an excellent choice for boosting your nail health. While smoothies and yogurt parfaits are popular choices, there are many other delightful ways to enjoy this beneficial dairy product. These nutritious yogurt recipes are brimming with creative ideas.

2. Beef

Although red meat has its detractors, it's important to recognize that it is a source of many crucial nutrients, particularly iron, with nearly 2 grams per 3-ounce serving of sirloin steak. Iron is often linked to energy, but it's also vital for nail health. Individuals with iron-deficiency anemia are more likely to experience koilonychia, a condition characterized by thin nails with raised ridges. If you're looking to increase your iron intake, consider incorporating these South Texas Steak Fajitas into your meal plan.

3. Bell Peppers

Vitamin C is instrumental in the production of collagen, a protein necessary for strong nail growth. While oranges and other citrus fruits are commonly associated with vitamin C, bell peppers are also rich in this essential nutrient. A single medium bell pepper contains more than the daily recommended intake of vitamin C. To incorporate more bell peppers into your diet, consider making our Stuffed Peppers recipe for dinner this week.

4. Peas

Peas offer a beneficial combination of protein and vitamin C for nail health, according to Moody. "Vitamin C plays a unique role in protein metabolism," she says. "It's important to consume enough to ensure your nails maintain their strength and integrity." Insufficient protein intake can negatively impact nail health, she adds. One cup of peas provides 9 grams of protein and 57 milligrams of vitamin C. Try incorporating peas into our Basil-Ricotta Cheese Dumplings with Creamy Peas & Bacon recipe.

5. Eggs

Eggs are well-known for their protein content, but they also contain biotin, a vitamin often touted for its ability to strengthen nails. Although research on biotin and nail health is limited, there is evidence that biotin aids in the production of keratin. Therefore, biotin-rich foods like eggs could be beneficial (one large egg provides one-third of your daily biotin requirement). If you're concerned about cholesterol, rest assured that current dietary guidelines suggest that the cholesterol in eggs is not a concern when they are part of a heart-healthy diet. For a creative way to enjoy biotin, try our Spiralized Zucchini Nest Eggs recipe.

6. Salmon

This fatty, colorful fish is not only great for heart and brain health but also for your nails. Salmon provides 18 grams of protein per 3-ounce serving and is also rich in biotin (17% of the Daily Value per 3 ounces). For a quick and easy option, consider canned salmon to add to our Easy Salmon Cakes recipe, which takes just 30 minutes to prepare.

The Final Takeaway

Your nails require a variety of nutrients to remain healthy, particularly protein, iron, and vitamin C. The good news is that these nutrients are abundant in many healthy and delicious foods that you may already be consuming. There's no need for supplements when you can get these nutrients naturally from your diet!