According to dermatologist and author Dr. Ava Shamban, skinless chicken and lean meats like turkey, beef and pork can promote healthy nail growth. huffpost, “Nails are made of protein, so the first thing you can try is adding more to your diet,” she explained. Lean meats also provide a good amount of iron in your diet, which is another important nutrient for nail health.
Beef is rich in zinc, so if you want to heal and prevent brittle nails, you may want to consider adding zinc to your diet. In fact, if you notice white spots on your nails, it could be a sign of low zinc, according to nutritionist Thalia Pellegrini. Reader’s Digest UKTofu is an excellent alternative source of zinc for vegetarians or vegans. It’s also a great source of another nail supernutrient – calcium.
If you’re a fish eater, try adding salmon to your diet as a source of protein. You’ll find biotin, omega-3 fatty acids, and vitamins B6 and B12 to promote strong nails.