Are your nails weak and break easily? Behind this problem, there can be many causes, such as continuous contact with water or chemical products, poor quality nail polishes, lack of hydration, suffering from certain conditions … But to these, we must also add an inadequate diet and poor in some essential nutrients, and it is that what we eat significantly influences our internal health but also the external appearance of such vital parts as the skin, hair, and nails. To promote the latter’s growth and ensure that they will always look perfect, at FastlyHealwe show you the foods to strengthen the nails that you should start consuming now.
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Importance of nutrition for nails
The structure of the nails is composed of keratin, among other components, which is an essential protein that makes them grow healthy, strong, and have good resistance so that they do not break easily. And for this important protein to be produced favorably, it is essential to eat a balanced, healthy diet rich in vitamins A, B, C, E, minerals such as zinc, iron, calcium, essential fatty acids, and antioxidants.
The lack of nutrients like the previous ones is responsible for the nails to be weak, breaking, and suffering from conditions that put their health at risk and lead to changes or alterations in their original shape, texture, or color.
High protein foods
Nails and hair are mainly made up of proteins such as keratin, so its production must be maintained at the appropriate levels so that nails grow strong, healthy and do not split or break at the first change.
In this way, one of the recommendations to take into account is to consume foods rich in proteins, especially those of vegetable origin, such as those that can be found in legumes, such as lentils, chickpeas or beans, in the oats, almonds, soybeans, rice, etc.
Foods rich in vitamins A, C, and E
There are essential vitamins to maintain strong, resistant, and healthy nails that, for this reason, should not be lacking in the daily diet, in addition to being essential for the proper functioning of the body. Next, we show which ones and in which foods large doses of them can be found.
Although the incredible benefits of vitamin A for eyesight are known, you should know that it also helps keep nails in perfect condition. Specifically, this nutrient helps the body correctly process proteins, which are essential for the proper growth of nails, as we have pointed out in the previous section.
It has also been shown that a significant deficiency of vitamin A can cause dry nails and are more brittle than usual.
Foods rich in vitamin A: carrots, pumpkins, spinach, watercress, asparagus, papayas, mangoes, melons, apricots, beef liver, peppers, etc.
Vitamin C, apart from being an excellent antioxidant, is necessary to facilitate the excellent absorption of vitamins A and E in the body. The lack of this nutrient can manifest itself through a generalized weakness that will also be visible in the nails, as they will weaken and break more easily.
On the other hand, a significant deficiency of this nutrient may increase the risk of deformed nails.
Foods rich in vitamin C: oranges, tangerines, lemons, grapefruits, peppers, Camu-Camu, rose hips, kiwi, cabbages, cauliflower, spinach, broccoli, turnips, etc.
Vitamin E: Is vitamin e good for your nails?
Known as the vitamin of life and youth, vitamin E is a powerful antioxidant that protects the body from diseases and infections and acts as a good protector in the case of the skin, hair, and nails. It prevents external agents from damaging them prematurely and affecting their good appearance.
In addition, it is an excellent ally to make the nails grow stronger and accelerate the process, showing off the desired length in less time.
Foods rich in vitamin E: vegetable oils (olive, wheat germ, corn, soy …), spinach, chard, broccoli, asparagus, almonds, hazelnuts, egg yolk, liver
Foods rich in biotin and folic acid
In general, the entire complex of B vitamins is essential for the health of the nails since consuming foods for nail growth with high doses of this nutrient makes it possible to prevent and cure diseases that may harm their condition more quickly.
However, biotin (vitamin B8) and folic acid (vitamin B9) stand out. The first is considered the best vitamin to contribute to the resistance of the nails and prevent them from splitting. The second is excellent so that they are always strong and have the necessary flexibility.
- Foods rich in biotin: beef liver, egg yolk, oily fish (salmon, tuna, herring, mackerel, etc., cauliflower, walnuts, strawberries, raspberries, bananas, etc.
- Foods rich in folic acid: spinach, broccoli, kale, turnips, legumes (lentils, chickpeas, beans, etc.), avocado, oranges, strawberries, papayas, bananas, whole grains, etc.
How to grow strong nails naturally: Here are natural ways to strengthen nails.
When the objective is to strengthen the nails and improve the appearance of the hands and feet, minerals such as zinc cannot be lacking in the diet. The reason is that this mineral, once absorbed, is deposited on the skin, hair, and nails and participates in the synthesis of keratin. This protein allows the nail’s structure to be consistently strong and healthy.
Foods rich in zinc: oysters, dark chocolate, sunflower and sesame seeds, nuts, chickpeas, lentils, corn, oats, etc.
Other minerals such as iron and calcium are also great alternatives to prevent weak nails, which become too fine or show alterations in their natural color.
Brewer’s yeast is excellent for strengthening nails.
The brewer’s yeast is an excellent dietary supplement to promote healthy nails and hair. This is thanks mainly to the high amounts it contains biotin, proteins, and minerals such as zinc. Not only is it a product that will help you have strong nails, but it will also accelerate their growth. They will look much more beautiful and protected against anything that can weaken them, such as continuous contact with water, enamels, nail products—cleaning, etc.
You can find brewer’s yeast in health food stores, stores specializing in the sale of natural products, and some supermarkets. Consume it in powder by adding it to some foods and preparations such as yogurts, cereals, salads, creams, etc., or as capsules, before informing yourself of the appropriate dose.
This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.