Eat Your Way to Stronger, Healthier Nails

At Hanny & Chuck, we’re all about beautiful nails — whether they’re dressed up in sparkly wraps or showing off their natural shine. But the truth is, healthy nails start long before you pick your next mani. What you eat plays a huge role in how strong, smooth, and resilient your nails are.

So if you’ve been dealing with peeling, chipping, or slow-growing nails, your kitchen might hold the fix. Here are some of our favourite foods that can help your nails grow stronger from the inside out.

🥚 1. Eggs — For Protein & Biotin

Nails are made mostly of keratin, a protein that needs, well, more protein to thrive. Eggs are a great source — and they also pack biotin, a vitamin known for boosting nail strength and growth.

Try this: A veggie omelette or a quick egg sandwich on whole-grain toast.

🐟 2. Salmon — For Omega-3s & Vitamin D

Fatty fish like salmon keep your nails hydrated and flexible thanks to omega-3 fatty acids. They also deliver vitamin D, which supports overall nail health and growth.

Try this: Pan-seared salmon with roasted veggies — quick, filling, and full of good fats.

🌿 3. Leafy Greens — For Iron & Folate

If your nails feel brittle or show ridges, low iron might be the culprit. Spinach, kale, and Swiss chard are iron-rich powerhouses that also bring folate to the mix — key for healthy nail cell production.

Try this: A kale salad with lemon vinaigrette or a green smoothie with spinach and banana.

🌰 4. Nuts & Seeds — For Zinc & Vitamin E

Almonds, walnuts, and sunflower seeds are little nutrient bombs. Zinc helps your nails repair themselves, while vitamin E protects them from damage and dryness.

Try this: A handful of mixed nuts for an afternoon snack or sprinkled over yogurt.

🍠 5. Sweet Potatoes — For Beta-Carotene

Beta-carotene turns into vitamin A in your body — a key player in nail cell growth. It’s also what gives sweet potatoes their vibrant orange hue.

Try this: Baked sweet potato wedges or mash with a touch of olive oil and sea salt.

🍓 6. Berries — For Antioxidants & Vitamin C

Strawberries, blueberries, and raspberries are full of antioxidants that protect your nail cells from stress and damage. The vitamin C helps your body produce collagen — which keeps nails strong and flexible.

Try this: A yogurt parfait layered with berries and chia seeds.

🥑 7. Avocados — For Healthy Fats & B Vitamins

Avocados deliver healthy fats and B vitamins that keep nails nourished and prevent splitting or peeling.

Try this: Classic avocado toast topped with lemon juice and pumpkin seeds.

💧 Hydration Counts Too

Healthy nails love hydration! Keep your water bottle close — moisture from the inside helps prevent cracking and dryness on the outside.

The Bottom Line

A balanced diet filled with these nail-loving foods will give your nails a healthy boost — and make your manis last longer too. When your nails are strong, your wraps adhere better and look smoother for days.

So go ahead: nourish from within, then layer on your favourite Hanny & Chuck wraps for that perfect finishing touch. Healthy nails never looked so good 💅