To attain strong and healthy nails, Dr. Shamban suggests eating plenty of protein. "Nails are made out of protein, so the first thing you can try is adding more to your diet. Eat lean poultry, fish, beef and pork, as well as spinach and other vegetables that contain protein.
Eggs This refrigerator staple is full of protein, which is key to growing strong nails. In fact, the nail plate (the hard see-through portion of your nail) is made of protein, says dermatologist Chris Adigun, M.D., assistant professor of dermatology at New York University. Eggs are also rich in B vitamins that are components of biotin, which has been shown to help boost nail growth.
Coconut Oil Eating healthy fats like coconut oil enhance your body's ability to absorb nutrients. This ingredient also contains vitamins A, D, E, and K, all of which contribute to nail strength.
Chicken Like eggs, chicken has lots of strength-building vitamin B and protein. Plus, this easy-to-find food contains zinc. These three nutrients create a trifecta for nail growth.