Here's the essential nutrients for long and shiny nails that you must include in your diet
Feb 13, 2024
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Protein
Nails are primarily made of protein, so including an adequate amount in your diet is crucial. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
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Biotin
Biotin, also known as vitamin B7, is essential for nail health. It helps strengthen nails and prevent brittleness. Foods rich in biotin include eggs, nuts (such as almonds, peanuts, and walnuts), seeds (such as sunflower seeds), whole grains, and avocados.
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Omega-3 fatty acids
Omega-3 fatty acids are important for nail health as they help moisturize the nails and prevent them from becoming dry and brittle. Sources of omega-3 fatty acids include fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and hemp seeds.
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Iron
Iron deficiency can lead to brittle nails and other nail problems. Incorporate iron-rich foods into your diet, such as lean meats, poultry, fish, lentils, beans, tofu, spinach, and fortified cereals.
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Zinc
Zinc is important for nail growth and strength. Foods rich in zinc include oysters, beef, poultry, beans, nuts, seeds, whole grains, and dairy products.
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Vitamin C
Vitamin C is essential for collagen production, which helps strengthen the nails. Include foods rich in vitamin C, such as citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi, bell peppers, and broccoli.
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Vitamin E
Vitamin E is a powerful antioxidant that helps protect the nails from damage and promote healthy growth. Sources of vitamin E include nuts (such as almonds and hazelnuts), seeds (such as sunflower seeds), spinach, avocado, and vegetable oils (such as olive oil and sunflower oil).
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Silica
Silica is a mineral that contributes to nail strength and health. Foods rich in silica include oats, barley, rice, cucumbers, and bell peppers.
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