3 steps to healthy nails

Apr 10, 2018

This post is dedicated to everybody who would love to know what to eat to get those cracked or easily breakable nails back to great health.

If you’ve had a shellac-filled past few weeks/months or even if you haven’t painted your nails, if your nails are just looking a little 🙁 …do read on as I’m going to share some practical tips with you.

Our hair and nail health are influenced by a number of factors including our genetic makeup, our environment (humidity or dryness, etc), and from a holistic perspective our nutrition, beliefs and biochemistry.

When we take an inside out approach with our beauty, it allows us to address the cause(s) of the underlying imbalance so we can enjoy radiant skin, hair and nails, as well as the better energy, mood and overall health which will come as a side effect to restored balance.

Nails, skin and hair health are often compromised when stress hormones are being churned out, as non-essential processes, such as nail strength, hair, brow, and eyelash lush factor are not deemed important to your survival when you are on red alert. Without great food, nutrients, hydration, digestion, liver thyroid and kidney function, as well as sex hormone balance, just to name a few, it can be a challenge for our skin hair and nails to be nourished and our physical appearance to look its best.

Nails are mostly made up of amino acids, which are the building blocks of protein. They also have minerals built in to their matrix, including calcium, magnesium, boron and zinc. If you have soft nails, it can indicate inadequate protein. If you are sure that you are consuming enough from fish, meat, nuts, seeds, lentils, pulses etc., focus on digestive system support strategies such as stimulating stomach acid production with 1 teaspoon of apple cider vinegar before your meals. To make keratin, a tough protein that is a major component in hard, strong nails, the body needs high-quality protein.

Soft nails can also indicate that you require more calcium, magnesium, zinc and/or iron. When I take my multi vitamin and mineral consistently, I really notice it in the strength of my nails and hair, and the natural glow to my makeup-less skin.

Changes in fingernail appearance can indicate that something deeper is going on in the body so watch for changes in their strength, texture and colour.

Here are three different scenarios and specific recommendations for you to consider:


If you have peeling cuticles, try rubbing coconut oil around your nail beds a couple of times each day. Dry and peeling cuticles may be an indication of iron or essential fatty acid deficiency.


If you have white spots on your nails it is likely that you are zinc deficient. Try and increase your consumption of zinc-rich foods such as nuts, seeds, and red meat.


Pale, brittle, weak and thin nails can be an indication that your liver needs some love. Incorporate more of the brassica group of vegetables in your diet such as broccoli, kale and cauliflower.

When it comes to real food, for me they are all superfoods. Here are just some of the many real foods that support healthy skin, hair and nails.

  1. Almonds. A good source of vitamin E, copper, magnesium, manganese, potassium and calcium, all of which are essential to skin oxygenation and function.
  2. Avocados. A good source of biotin and monounsaturated fats, avocados help to prevent dry skin and brittle hair and nails; when applied topically, they help to hydrate dry skin.
  3. Blueberries. One of the richest sources of antioxidants, these beautiful and delicious berries help to counteract premature ageing.
  4. Brazil nuts. These are a good source of the antioxidant selenium, which helps increase the number of infection-fighting white blood cells in the body, as well as protect against cellular damage, thereby helping to protect the skin from damage. A truly amazing nut!
  5. Kiwifruit. Kiwifruit is a rich source of antioxidants including vitamin C, which help keep skin firm and slow down the formation of wrinkles, and are also great for healthy teeth and bones. The antioxidants in kiwifruit have also been shown to help protect against cancer and heart disease.

I hope the above helps you! If you have any specific areas of health that you’d love me to talk about,

I ready every reply that comes into my inbox so, like Marion did last week, do let me know!

We’re Jess & Tom! A husband and wife team, sharing workouts & nutrition made simple from our island home in Menorca. Our mission? To help people get and stay in shape, and enjoy the journey along the way. We love to travel, hike & bring together inspiring people.