Having healthy and strong nails not only makes your hands look beautiful, but it is also a sign of good health. Nails are made up of a protein called keratin and getting the right nutrients is essential for their growth and strength.

Here are 30 foods that you can include in your diet to promote strong and healthy nails:.

1. Eggs

One egg contains 6 grams of protein and biotin which are essential for nail growth and development. Biotin helps to nourish the nail bed and gives them strength.

2. Broccoli

Broccoli is rich in iron, calcium, and vitamin C which helps to keep your nails healthy. Iron helps to prevent nail ridges and brittleness.

3. Salmon

Salmon is high in omega-3 fatty acids which promote the growth and strength of nails. The vitamin D in salmon also helps to keep your nails healthy and prevent them from becoming brittle.

4. Almonds

Almonds are rich in vitamin E which is essential for healthy nails. Vitamin E helps to moisturize the nails and prevent them from becoming dry and brittle.

5. Sweet Potatoes

Sweet potatoes are rich in beta-carotene which is converted to vitamin A in your body. Vitamin A helps to promote nail growth and also prevents them from becoming dry and brittle.

6. Spinach

Spinach is rich in iron, magnesium, and vitamin B which help to strengthen nails and promote growth. It also helps to improve blood circulation which is essential for healthy nails.

7. Berries

Berries are rich in antioxidants which help to prevent free radical damage that can lead to weak nails. They are also high in vitamin C which promotes the growth and strength of nails.

8. Lentils

Lentils are an excellent source of protein, biotin, and iron which are essential for healthy nails. They also contain zinc which helps to promote nail growth.

9. Carrots

Carrots are rich in beta-carotene which helps to strengthen nails and promote growth. They also contain vitamin A which is important for healthy nails.

10. Kiwi

Kiwi is high in vitamin C which helps to produce collagen that is important for the growth and strength of nails. It also contains flavonoids which help to prevent free radical damage.

11. Pumpkin seeds

Pumpkin seeds are rich in zinc which helps to promote nail growth. They also contain vitamin E which helps to moisturize nails and prevent them from becoming dry and brittle.

12. Avocadoes

Avocadoes are rich in vitamin E which helps to moisturize nails and prevent them from becoming dry and brittle. They also contain biotin which is essential for nail growth and strength.

13. Quinoa

Quinoa is an excellent source of protein, iron, and zinc which are essential for healthy nails. It also contains vitamin B6 which helps to prevent ridges in nails.

14. Tomatoes

Tomatoes are rich in vitamin C which helps to promote collagen production that is important for the growth and strength of nails. They also contain biotin which is essential for nail strength.

15. Brazil nuts

Brazil nuts are an excellent source of selenium which promotes nail growth. They also contain vitamin E which helps to moisturize nails and prevent them from becoming dry and brittle.

16. Chicken

Chicken is an excellent source of protein which is important for the growth and strength of nails. It also contains zinc which helps to promote nail growth.

17. Greek Yogurt

Greek yogurt is an excellent source of protein and calcium which are essential for healthy nails. It also contains vitamin B12 which helps to prevent nail brittleness.

18. Oranges

Oranges are rich in vitamin C which helps to promote collagen production that is important for the growth and strength of nails. They also contain folate which helps to prevent nail ridges.

19. Oysters

Oysters are an excellent source of zinc which is important for promoting nail growth. They also contain iron which helps to prevent nail ridges and brittleness.

20. Brown rice

Brown rice is rich in biotin which is essential for healthy nails. It also contains magnesium which helps to improve nail strength and prevent them from becoming weak and brittle.

21. Peppers

Peppers are rich in vitamin C which promotes collagen production that is important for nail growth and strength. They also contain beta-carotene which helps to prevent nail dryness.

22. Chia seeds

Chia seeds are an excellent source of protein and omega-3 fatty acids which promote nail growth and strength. They also contain calcium which helps to keep nails strong.

23. Milk

Milk is an excellent source of calcium which is essential for healthy nails. It also contains biotin which helps to promote nail growth and strength.

24. Beet greens

Beet greens are rich in iron and vitamin K which are essential for healthy nails. Iron helps to prevent nail ridges and brittleness while vitamin K helps to improve nail strength.

25. Whole grain bread

Whole grain bread is an excellent source of biotin which is essential for nail growth and strength. It also contains magnesium which helps to improve nail strength.

26. Brussels sprouts

Brussels sprouts are rich in vitamin C which promotes collagen production that is important for the growth and strength of nails. They also contain folate which helps to prevent nail ridges.

27. Cheese

Cheese is an excellent source of calcium which is essential for healthy nails. It also contains vitamin B12 which helps to prevent nail brittleness.

28. Watermelon

Watermelon is rich in vitamin A which helps to promote nail growth. It also contains vitamin C which promotes collagen production that is important for the strength of nails.

29. Asparagus

Asparagus is an excellent source of biotin which is essential for nail growth and strength. It also contains vitamin E which helps to moisturize nails and prevent them from becoming dry and brittle.

30. Tuna

Tuna is rich in omega-3 fatty acids which promote nail growth and strength. It also contains vitamin D which helps to keep nails healthy and prevent them from becoming brittle.