Good nutrition helps to maintain stronger nails, which is an indicator of our overall health. A change in their appearance, texture or shape can be distressing and can indicate underlying health concerns and nutrition deficiencies. However, do not worry since, below, we have shared some food for healthier and stronger nails
Lean meat such as chicken, beef, fish, and turkey help to build stronger fingernails. Nails are made of a fibrous structural protein called keratin, which provides nails with resilience. It also protects your nails from damage or stress. Therefore, adding lean meat or protein to your diet is essential for boosting keratin production.
Dark Leafy Greens Veggies
Dark leafy green veggies such as spinach, managu, collard greens and broccoli supply the body with enough folates, iron, and, calcium. Particularly, iron helps the body to manufacture red blood cells, which carry oxygen to your organs and nails. Folate or vitamin B9 is important for nail growth and health since it contributes to the development of new cells and red blood cells. Besides, inadequate folate consumption can cause a pigment change in your nails and make them rigid and brittle.
Colorful veggies such as tomatoes, oranges, sweet potatoes, carrots and bell peppers have Vitamin C and Vitamin A. Indeed, while Vitamin C is great for collagen levels, Vitamin A provides necessary antioxidants to keep nails strong.
Nuts and Seeds
Nuts such as almonds, groundnuts, cashews and sunflower seeds supply the body with healthy fats and mineral salts such as magnesium and copper. Furthermore, adequate magnesium intake is crucial to prevent vertical ridges in your nails; this mineral also helps with protein synthesis and the formation of new nails.
Indeed, milk is a great source of calcium and vitamin D, which are both crucial for building strong and healthy nails.
Eggs are a nutritional powerhouse that supplies your body with all kinds of essential nutrients. They are rich in proteins, biotin, Vitamin b12, A, E, and iron. While biotin promotes healthy cell growth and aids in the metabolism of protein-building amino acids, Vitamin B12 helps in iron absorption and the development of red blood cells.
Legumes such as beans and lentils are rich in protein and biotin. Indeed, biotin helps the nails to grow longer and thicker. Moreover, proteins are essential for boosting keratin production creating healthy and strong nails.