A healthy, balanced diet can ‘feed’ your nails as well as the rest of your body. If you don’t get the nutrients your body needs, the nails are the first thing to reflect it. Certain nail conditions, such as horizontal ridges across your nails or brittle nails, can result from a deficiency in an important vitamin or mineral. In addition to issues with iron, nail problems can be caused by low levels of protein, calcium, or vitamins A, B6, C, and D.

If you talk with your dermatologist about what to eat for nail health, one thing he or she may recommend is trying a biotin supplement. Hormone balance can have an effect on finger and toenail health. Biotin for example can improve the way the nails look if there isn’t a nail condition. This can help strengthen your nails. 

Nutrition can have a big impact on nail health. Iron deficiency can also koilonychia, or spoon-shaped nails. Also, Muehrcke’s lines (pairs of white horizontal lines across the nail) can indicate malnutrition. Ingesting substances like arsenic and silver can also discolor nails. See your doctor about proper nutrition if you notice abnormalities in the color of your nails.


Here is a list of very important vegan foods rich in A, B6, C and D and also filled with nutrients:


  • Tempeh
  • Tofu
  • Soy milk
  • Soy burger
  • Lentils
  • Seitan, or wheat gluten
  • Pumpkin seeds
  • Quinoa
  • Black beans
  • Pinto beans
  • Red kidney beans
  • Black-eyed peas
  • Chickpeas
  • Green peas
  • Peanut butter
  • Almonds
  • Almond butter
  • Whole-wheat bread
  • Pasta
  • Bulgur
  • Brown rice
  • Spinach
  • Broccoli
  • Mushrooms
  • Artichoke
  • Oatmeal
  • Edamame
  • Asparagus