Top 5 Foods to Help Brittle Nails

By Leigh K. | Updated: Jun 18, 2020


Brittle nails are a recurrent problem for countless women, but during times of hormone imbalance, such as menopause, it is common for this problem to become more frequent or more intense. Fortunately, there are things you can do to help brittle nails recover their former health. Continue reading to discover five top foods to eat to improve the strength of your nails.

Top 5 Foods to Help Brittle Nails1

Fresh Fruit

Fresh fruit is a vital part of any healthy diet, and it is also a vital part of keeping fingernails healthy and preventing them from growing brittle. An adequate supply of vitamin C is essential to ensure that nail health is optimum, and citrus fruits are one of the best sources of vitamin C available. A plentiful consumption of fresh vegetables, as well as a fresh fruit, is also essential in helping brittle nails regain good health.



One of the most essential nutrients for maintaining the well-being of strong, healthy nails is biotin, also known as vitamin B7. Consuming just 2.5 mg of biotin per day has been shown to increase the firmness of nails and to help fight against brittleness. Peanuts are one of the best sources of biotin, although tomatoes, eggs, and yogurts have also been shown to be a good source of it.


Chicken Liver

Iron has been shown to be one of the minerals closely linked to good nail health and helping brittle nails. Iron deficiency can lead to spoon shaped nails, so it is therefore vital to consume a healthy supply of iron through your diet. Chicken liver is one of the most iron-rich foods you can get, alongside clams, mussels, and other liver dishes.



Protein-rich foods should be consumed in order to help brittle nails grow strong and healthy. Eggs, along with lean red meat, pulses, and soy, are a great source of protein, and a versatile addition to many different meals.



Insufficient amounts of zinc can have a noticeable impact on nails and cause them to become brittle. Eating foods rich in zinc, such as seafood, will not only help brittle nails regain their health, but will also act as a boost for your whole immune system. Zinc can also be found in dairy, meat, and poultry.

Suffering from brittle nails can be irritating and annoying, but by following these five tips on what to eat, you can restore them to health and strength. Eating a balanced diet containing a range of vital vitamins and minerals is the first step to helping brittle nails. Also, learn how to fix weak brittle nails.

Related Articles

Top 5 Remedies for Brittle Nails Top 5 Remedies for Brittle Nails
4 Vitamins and Minerals to Prevent Brittle Nails 4 Vitamins and Minerals to Prevent Brittle Nails
More on Brittle Nails