In addition to external treatments to keep our nails looking their best, it’s also important to start from the inside. Just like your skin and hair, your nails reflect your overall health and the nutrients you consume. By eating a balanced diet rich in essential vitamins and minerals, you can strengthen your nails and keep them looking their best. See how a nutritious diet can make your nails love you back.
The importance of nutrition for nail health
Your nails are made of a protein called keratin, and their growth and strength is affected by your dietary intake. Deficiencies in certain vitamins and minerals can lead to brittle, weak or discolored nails. By making sure you get a variety of nutrients, you can promote nail growth and prevent common nail problems. Here are some tips for maintaining healthy, natural nails through a balanced diet.
Essential nutrients for healthy nails
1. Protein Power
Since nails are mainly made up of keratin, a type of protein, it is essential to include adequate protein in your diet. Good sources of protein include lean meat, fish, eggs, dairy products, legumes, nuts and seeds.
2. Biotin Boost (Vitamin B7)
Biotin is vital for nail growth and strength. Eggs, almonds, sweet potatoes, spinach and salmon are a fantastic source of biotin, a B vitamin essential for nail growth and strength. Biotin helps prevent brittleness and splitting, making your nails more durable. Eggs also provide protein, which is a building block for strong nails.
3. Iron intake
Iron deficiency can cause nails to become thin and hollow. To increase your iron intake, include lean meats, beans, lentils, spinach and fortified cereals in your meals. Leafy greens such as spinach, kale, Swiss chard, lean meats and lentils are rich in iron. Iron is especially important in preventing nails from becoming brittle and developing ridges. Additionally, the calcium in these greens helps maintain nail hardness, while the folic acid supports overall health and cell regeneration.
4. Omega-3 Fatty Acids
Omega-3 fatty acids keep your nails hydrated in foods like salmon, flaxseeds and walnuts. Fish, especially oily fish like salmon and mackerel, are rich in omega-3 fatty acids, which help keep nails moist and prevent dryness. Zinc, found in shellfish such as oysters, supports nail growth and repair.
5. Zinc belt
Get into the Zinc Zone and support nail growth with zinc-rich foods like chickpeas, pumpkin seeds and yogurt.
6. Vitamin E
Nuts and seeds, especially almonds, walnuts and sunflower seeds, are packed with essential fatty acids, protein and vitamin E. Vitamin E is known for its antioxidant properties, which protect your nails from wear and tear and help maintain levels of their moisture.
6. B-Vitamins
Whole grains like brown rice, oats and quinoa are packed with B vitamins, which are vital for nail health. These vitamins help produce keratin, the protein that makes up your nails.
7. Vitamin A
Carrots and sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. Vitamin A is important for cell growth, including the cells that make up your nails. It also helps to maintain their color and prevent dryness.
8. Berries and Citrus fruits
Berries and citrus fruits such as strawberries, blueberries, oranges and grapefruit are high in vitamin C, which is vital for collagen production. Collagen provides strength and structure to your nails, making them less prone to breaking.
9. Hydration hero
Drink plenty of water and electrolytes to keep your nails and cuticles hydrated and healthy. Hydration too regulates body temperature, keeps joints lubricated, prevents infections, provides nutrients to cells and maintains proper organ function. Being well hydrated also improves sleep quality, cognitive function and mood.
Remember, your diet plays a vital role in maintaining strong, healthy nails. By incorporating certain nutrient-rich foods into your diet, you can improve the strength, appearance and health of your nails.
