Your nails can say a lot about your health. Adequate intake of vitamins, minerals and nutrients helps support the growth, formation and strength of new nail cells. Here are the 8 most important vitamins and nutrients for keeping your nails healthy.
Biotin is a B complex vitamin, also known as vitamin B8, coenzyme R, and vitamin H. It promotes healthy cell growth and helps in the metabolism of protein amino acids which are essential for nail growth. Biotin is mostly concentrated in organ meats such as liver, but it is also found in egg yolks, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds and even cauliflower.
2. Other B vitamins
Other B vitamins are also important for nail health. Vitamin B12 plays a role in the absorption of iron, as well as in the development of red blood cells. Both iron and vitamin B12 are needed to keep nails strong and healthy. B12 is mainly found in foods of animal origin, such as meat, poultry, fish, eggs and dairy products, although it can be fortified in other foods and drinks. .
Iron makes up the center of red blood cells, which carry oxygen to your organs and all cells in your body, including your fingernails. Without iron, oxygen is not sufficiently transported to cells.
Your body absorbs iron from foods of animal origin, such as beef, chicken, fish, and eggs better than iron from foods of plant origin, such as dark green leafy vegetables, peanuts, etc. seeds, beans and other fortified foods.
Magnesium is a mineral involved in over 300 reactions in your body, including protein synthesis, which is necessary for nail growth. Vertical nail streaks can be a sign of magnesium deficiency. Despite the global availability of this mineral, the World Health Organization (WHO) reports that less than 60% of the Western population consumes the recommended amount.
Eating enough protein in your diet is essential to stimulate keratin production and thus create strong nails, while low protein intake can result in weaker nails. Protein is found in foods of animal origin such as meat, poultry, fish, eggs and dairy products, as well as in foods of plant origin such as soybeans, legumes, beans, lentils, nuts, seeds and whole grains.
6. Omega-3 fatty acids
Omega-3 fatty acids can help lubricate and moisturize your nails, making them look shiny. These fatty acids can also reduce inflammation in the nail bed, which nourishes and promotes the health of the cells that give rise to nail plaque. Oily fish like salmon, trout, mackerel, tuna and sardines are the richest in omega-3s, but they are also found in nuts, soybeans, eggs, flax, fish and linseed oil.
7. Vitamin C
Vitamin C is essential for the production of collagen, a protein that gives shape, strength and integrity to many tissues and is the building block of nails, hair and teeth. While citrus fruits, such as oranges, strawberries, and kiwis are considered the best sources of vitamin C, peppers, green vegetables, and tomatoes are also very high in this nutrient.
Zinc is needed for many reactions in your body, including cell growth and division. Nails are made up of a type of cell that grows and divides quickly. Due to this rapid production, a regular intake of zinc is necessary to promote healthy nail growth. Insufficient zinc intake can contribute to nail plaque degeneration, leading to the appearance of white spots on the nails.
Although the amount of nutrient element intake is very important, the role of manicure set can’t be ignored. If you combine them, your nails will be more beautiful and healthier. If you want to know more about nail products, just click here!
Read also:5 Foods to Eat for Beautiful Nails