Protein

Keratin, a fibrous structural protein, is the primary component of nails. This is what gives nails their tenacity and toughness. It also shields your nails from harm or stress. Surprisingly, the keratin you see is dead. Dead cells create nails, which your body eliminates as new cells push up from underneath. Eating adequate protein in your diet is vital for increasing keratin synthesis and so developing strong nails, but a lack of protein may result in weaker nails.

Protein RDA is 0.36 grams per pound (0.8 grams per kilogram) of body weight per day. This equates to around 55 grams of protein per day for a 150-pound (68-kg) individual. The Acceptable Macronutrient Distribution Range (AMDR) enables the protein to account for 10-35% of total daily calories, which is much more than the RDA. Animal foods like meat, chicken, fish, eggs, and dairy include protein, as do plant foods like soy, legumes, beans, lentils, nuts, seeds, and whole grains.