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Many people fight for strong and healthy nails. Nail condition is often a good predictor of a person’s general health, especially when it comes to diet. Eating healthier foods can improve the appearance of your nails. Especially nutritious ingredients can have a long-term effect on the appearance of nail polish. Therefore, if your nails are weak, brittle, slow-growing, or dull, it may be a wise idea to look at your diet.
According to Sarah Mirkin RD, CPT, nails, like other parts of the body, require a nutritious diet to thrive. If you are malnourished, deficient in vitamins or minerals, or scooping protein, your nails will be one of the first parts of the body to indicate it.
Fragile nails, or those showing horizontal bumps, are usually caused by a deficiency of iron, calcium, magnesium, B vitamins, vitamin C, vitamin D, or inadequate consumption of water and protein. Markin states that an anti-inflammatory, high-protein diet rich in fruits and vegetables, nuts, seeds, legumes, and healthy fats provides the nails with the nutrients they need to be strong and healthy. increase.
To find out more about how to develop better nails, we talked to several experts about their dietary recommendations.
Related: According to experts, the 7 best cuticle oils to strengthen your nails
Foods containing water and water
According to nail technician and founder of editorial nails, Gracie J, hydration is essential. She suggests that cuticle oil is needed on the outside, but water is essential on the inside. “Water helps supply nutrients and oxygen to cells,” says Gracie J.
Markin confirmed this and added that dehydration can easily break fragile, dry nails. “Don’t wait until she’s thirsty. By that point, you’re already dehydrated,” she says. “Drink water or other hydration solutions all day long. Try including hydration foods such as fruits, vegetables, yogurt, and soups.”
linseed
According to Gracie J. Flaxseed, foods rich in butyric acid promote the development of healthy cells and support healthy nail and hair growth. In particular, flax seeds, rich in omega 3 fatty acids and thiamine, improve hair and nail health. “Flux seeds are also high in magnesium, so many people don’t get enough magnesium,” says Markin. “Magnesium is essential to maintain the health of the nails and prevent the formation of ridges on the nail bed.”
grapefruit
Rich in fiber in addition to vitamins A and C, grapefruit is one of Gracie J’s favorite foods for nail health, but its antioxidant content makes citrus fruits optimal. Said Markin. The fruit is high in beta-carotene, lycopene and flavonoids, all of which are antioxidants that protect your nails from damage from free radicals. Markin explains that grapefruit also has a high water content to help hydrate. “Grapefruit seed extract has strong antifungal properties and is an effective natural remedy for nail fungi and athlete’s foot,” she says.
egg
Celebrity nail technician and founder of Deborah Lipman, a line of nail, hand and foot lacquers and treatments, says eggs are a great food for stronger, shiny nails. Morning Classic is rich in protein, vitamin D, B12 and biotin and is ideal for nail growth. “Proteins help the formation of keratin, which greatly contributes to the development of stronger nails,” says Lippmann. “I love recommending eggs because they contain biotin, which thickens the nails.”
According to Markin, vitamin D deficiency can cause your nails to become dry and brittle. There, an egg containing this nutrient enters. “Eggs are also one of the most biologically available sources of protein,” she says. “Keratin is a protein in your nails. To maintain a strong and healthy nail, it’s important to get enough protein in your diet.”
salmon
Salmon is rich in vitamin D, protein, biotin, zinc, copper, selenium, vitamins B6 and B1, and omega 3 fatty acids, all of which improve your nails. These micronutrients eventually prevent the nails from breaking, tearing, or collapsing. Gracie J says salmon is also one of her favorite foods because it is rich in fatty acids, maintains cell growth and promotes healthy nail and hair growth.
Salmon, along with other meats and dairy products, is rich in vitamin B12, which is needed for the development of healthy red blood cells, says Mirkin. Nail discoloration due to vitamin B12 deficiency can be brown or gray, so watch your nails for obvious signs of deficiency.
lentil
Lentils and beans are excellent vegan options for keeping your nails strong and healthy. They are a great source of biotin, says Mirkin. And it makes a longer and thicker nail polish. “Lentils and beans contain iron to prevent anemia that can cause nail turmoil, and they are also rich in the proteins needed for keratin formation,” she says.
Nutrition yeast
Nutritional yeast is another vegan superfood rich in the proteins needed for keratin formation. It also contains a lot of vitamins from the B complex. According to Markin, two tablespoons provide more than three times the daily intake of vitamin B12, and about 69 percent of the daily intake of biotin. Nutritional yeast is used to provide a variety of recipes with a cheesy, nutty or savory flavor while providing a nutritional boost to the body and nails.
