Nails are made of keratin, a protein that’s also found in your skin and hair. What you eat can affect the health of your nails. Foods rich in certain nutrients can improve weak or brittle nails so they’re less likely to crack or break, while others may lead to discoloration.

Here are some common foods that can help strengthen your nails.

• Eggs

This superfood is full of protein, which helps support the growth of strong nails. They also contain large amounts of vitamins D and B12 and iron and zinc. Protein plays a role in production, another element that can keep your nails healthy. Eggs are rich in protein and biotin, essential for healthy nails. Protein is needed to build new cells, and biotin makes them stronger.

• Spinach

Spinach is one of the best sources of vitamin A. It also contains plenty of vitamin C to boost collagen production and fight off free radicals that cause premature aging and wrinkles. Together with its high levels of folate and iron, spinach may help prevent hangnails and dry cuticles.

Dark-colored vegetables like spinach are rich in calcium and magnesium. These minerals can help strengthen your nails by preventing brittleness and breakage.

• Sweet potatoes

Sweet potatoes are filled with beta-carotene, essential for maintaining healthy skin and nails. Beta-carotene helps ensure that your body has enough vitamin A, another nutrient that helps prevent nail dryness and cracking.

• Soybeans

Soybeans are rich in protein, calcium, and vitamins A and C. Eating soybeans can help prevent nail discoloration and improve the health of your entire body.

• Salmon

Salmon is rich in omega-3 fatty acids, which help give your skin a healthy glow while strengthening your nails. Other foods rich in omega-3 fatty acids include tuna, mackerel, and sardines.

• Carrots

Carrots are one of several foods that contain high amounts of beta carotene, which helps produce vitamin A. Vitamin A contributes to healthy cell turnover, which makes it easier for your nails to grow strong. Other foods with high levels of beta carotene include sweet potatoes, spinach, and kale.

• Zinc-rich foods

Make sure you’re getting plenty of zinc in your diet — this mineral has been shown to help strengthen fingernails. Great sources include whole grains, legumes like lentils and chickpeas, nuts, and pumpkin seeds.

• Omega-3 fatty acids.

These healthy fats are beneficial for a variety of health issues. They’ve also been found to reduce inflammation. Foods rich in omega-3s include salmon.

• Walnuts

These nuts are rich in biotin; this B vitamin prevents brittleness by supporting keratin infrastructure.

• Sardines

These small saltwater fish are high in vitamin B12, which is essential for iron absorption and contributes to nail health. Without sufficient vitamin B12, your nails can appear bluish with dark pigmentation. Luckily, this is often reversible by restoring your vitamin B12 levels.