Some people are blessed with super strong nails- and I am definitely not one of those people. As a child I bit my nails and that definitely didn’t help make them strong. And now as a mother of 6 my hands are always getting hammered- washing dishes, changing diapers, sanitizing surfaces- my nails take a beating every day!

While I don’t expect to have perfectly manicured hands, it can get really obnoxious when you have nails that are peeling and breaking constantly! As always, our diet can have such an impact on our health in many ways- and nails are no exception! You don’t have to spend tons of money every month on fresh manicures from a spa- just eat (or use!) the right foods and you can have strong, healthy, beautiful nails!

Of course, I think we all know that a well-balanced diet full of fruits and vegetables and whole foods is the way to go, but what should you eat specifically if you’re trying to focus on your nail health?

1. Zinc isn’t just a fun word- it’s also a necessary nutrient that helps our bodies with the growing and dividing of cells. Since our nails are constantly growing, we definitely need a healthy amount of zinc! Animal proteins like beef, poultry and eggs are great choices, though you can also get zinc from soy and chickpeas!
2. Biotin- Studies have shown this vitamin to be super effective in healthy nail growth, so it’s a good one to incorporate in your diet! Egg yolks and nuts are both great sources, but additionally, so are dairy products and sweet potatoes!
3. Iron is also crucial. Iron assists our body’s ability to get oxygen to the cells. Our nails can’t grow without oxygen so iron is really important! Foods high in iron include red meat and spinach.
4. Vitamin C is important for nail growth as well! Vitamin C helps our body produce collagen, a protein that is a building block for our nails! So definitely make sure you’re eating your oranges and red bell peppers!
5. B12 is not just a combination of numbers and letters, it’s another great vitamin to keep in your diet! It will help your nails stay strong and beautiful, as a lack of B12 actually results in discolored nails! B12 helps our body with iron absorption, and as stated before, that’s super important for keeping our nails oxygenated!
6. Eggs- they are worth mentioning on their own because they really do contain so many of the nutrients that are essential for healthy nail growth! Keratin (a protein found in nails), biotin, vitamin D, B12- they are little miracles for your nails!
7. Coconut oil- not for eating but as a hydrating lotion for your hands! Your nails can get dehydrated so easily, and coconut oil is a great natural way to keep those hands soft and hydrated!
8. How about some nail masks? You can have your own spa day at home and give your nails extra nourishment with these nail masks! Pick one of these recipes and treat your nails!

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Here’s to having healthy, happy nails!