6. Vitamin C – For Collagen Production
Vitamin C is essential for collagen production, which forms the structure of your nails. It also helps absorb iron.
Eat more:
-
Citrus fruits – Oranges, grapefruit
-
Bell peppers (red are highest in vitamin C)
-
Strawberries
-
Kiwi
-
Broccoli
-
Brussels sprouts
7. Silica – For Strength and Smoothness
Silica is a trace mineral that strengthens nails and may help reduce ridges.
Eat more:
-
Cucumbers (with skin)
-
Bell peppers
-
Oats
-
Brown rice
-
Bananas
-
Leeks
-
Green beans
8. Vitamin B12 – For Color and Health
B12 deficiency can cause bluish or dark nails and contributes to brittleness.
Eat more:
-
Clams and mussels
-
Liver
-
Fish – Salmon, tuna
-
Eggs
-
Fortified nutritional yeast (for vegans)
Eggs
