Foods to increase your nail strength.

by Sanjeev Kapoor

Many people suffer from poor nail strength and maintaining these nails can be a rather cumbersome, But there are ways you can help them make strong. Food like always offers a helpful solution, read on to find out how.

What are nails made of?

Your nails, skin and hair are made from the exact same component- Keratin. It is a kind protein found in the body. Surprisingly it is also the component that forms horns and hooves in other animals. It is basically a form of dead skin that forms a layer of protection on your fingers and act as a tool to help you with various tasks. So it is obvious that its presence is of utmost importance. In order to keep them in best health, there are a few foods that can be very helpful.


Fruits like bananas, kiwi; citrus fruits like lemon, orange, lime and berries like strawberries, blueberries, blackcurrant etc. are rich in Vitamin C. This makes it helpful in producing collagen. Collagen is helpful in strengthening the nail protein making it stronger and less susceptible to damages.

Green Leafy Vegetables

Green leafy vegetables like spinach, fenugreek, kale are rich in iron, folate and calcium. These components help the nail in retaining its strength while helping it to grow evenly.


Milk, as we know it has been a brilliant source of Vitamin D and calcium. While these are imperative to the bone formation in our body, they’re also helpful in the formation of strong and chip-free nails.


Eggs are a delicious way to start the day. Apart from providing energy and nutrition to tackle a busy day, they’re also helpful in making our nails stronger. Eggs contain a compound called Biotin which helps to not only thicken the nail but also grow uniformly.

 Legumes and whole grain

If you’re a vegetarian and can’t consume eggs, you can always find Biotin in legumes and whole grains like brown rice and oats. They’re also known to possess silicon and cysteine that helps in keeping the nails healthy. Dry Fruits Sometimes, with age, the nails can form vertical ridges. The primary cause for the ridges has been known to be due to the deficiency of magnesium in our body. To combat this, nutritionists across the globe recommend the consumption of magnesium, copper and protein. This has also known to be helpful in making bones stronger.

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.