Strong, healthy nails not only look great, but they also represent overall good health. Brittle, discolored, or easily broken nails might suggest a vitamin and nutritional shortage. Here are the top eight vitamins and minerals for keeping your nails healthy and strong.
1. Biotin
Biotin, commonly referred to as vitamin H, is a B vitamin that is needed to maintain healthy nails. Biotin aids in strengthening the nail structure, which is the coating comprised of cells responsible for the formation of the nail plate. It also aids in the prevention of nail breaking and splitting. Biotin is present in foods such as eggs, almonds, and sweet potatoes, and is also available as a supplement.
2. Vitamin C
Vitamin C is important for maintaining strong nails because it helps in the production of collagen, a protein essential to nail development and strength. Vitamin C also protects the nails from harm caused by free radicals, which causes them to become fragile and brittle. Citrus fruits, strawberries, and bell peppers are all high in vitamin C.
3. Iron
Iron is essential for healthy nails because it supports oxygen circulation to the nail bed, which is essential for nail growth. Iron deficiency can cause brittle nails that are easily broken and split. Iron-rich foods include red meat, spinach, and lentils.
4. Zinc
Zinc is an element that is required for proper nail development. It strengthens the nails and keeps them from becoming brittle or weak. Zinc also aids in the regulation of oil production in the epidermis around the nails, which helps to avoid nail infections. Oysters, meat, and pumpkin seeds are all high in zinc.
5. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for healthy nails because they moisturize them and keep them from becoming dry and brittle. Omega-3 fatty acids also serve to decrease inflammation, which can aid in the prevention of nail infections. Fatty fish, chia seeds, and flaxseeds are all high in omega-3s.
6. Vitamin E
Vitamin E is an antioxidant that protects the nails from free radical damage. It also moisturizes the nails, keeping them from getting dry and brittle. Vitamin E is present in foods such as almonds, avocados, and spinach, as well as as a supplement.
7. Vitamin A
Vitamin A is essential for healthy nails since it helps keep the skin and nails healthy. It also aids in the prevention of nail infections by strengthening the immune system. Carrots, sweet potatoes, and leafy greens are high in vitamin A.
8. Protein
Protein is crucial for strong nail growth since it provides the building blocks needed for the nails to become strong and healthy. Protein also aids in the prevention of brittle and weak nails. Protein-rich foods include lean meats, eggs, and legumes.
Finally, keeping healthy, strong nails necessitates the consumption of a variety of vitamins and minerals. For healthy nail development and strength, biotin, vitamin C, iron, zinc, omega-3 fatty acids, vitamin E, vitamin A, and protein are all required. You may help keep your nails healthy, strong, and attractive by including these vitamins and minerals in your diet or taking supplements as required.
Photos from Google
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