When it comes to personal care, our nails often take a backseat. However, healthy nails are not only aesthetically pleasing but also reflect our overall well-being. Nail color, luster, size, shape, thickness, and the health of surrounding skin all add to healthy and beautiful nails. Healthy nails are uniform in size & shape, smooth and shiny appearance, have pink skin around it and white small half-moon shape at its base.
While external factors like proper nail hygiene and protection are crucial, the role of nutrition should not be underestimated. Our nails, like other parts of the body, require essential nutrients to grow and remain strong. Adequate dietary intake of vitamins and minerals is important to support proper nail health, growth and appearance. If you have a vitamin or mineral deficiency, it can show up as dry, cracked, brittle, and irregularly shaped nails.
Few nutrients important for nail health include:
Proteins – play a vital role in the growth and strength of our nails. Keratin, the main structural protein in nails, requires an adequate supply of amino acids, which are the building blocks of protein. Including lean meats, poultry, fish, eggs, legumes, nuts, and seeds in your diet can provide a rich source of protein. Vegetarians and vegans can opt for plant-based protein sources like tofu, tempeh, quinoa, and lentils.
Zinc– aids in the formation of keratin and supports healthy nail growth. An inadequate intake of this mineral often shows up first in our nails, causing nails to become dry and brittle, and characteristic white spots may appear. Rich sources of dietary zinc include poultry, fish, seafood eggs, soy, chickpeas, almonds, cashew nuts, pumpkin and sesame seeds.
Omega-3 Fatty Acids – are beneficial for overall health and can also contribute to strong and lustrous nails. These healthy fats help prevent dryness and brittleness by moisturizing the nails from within. Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Alternatively, you can opt for vegetarian sources like chia seeds, flaxseeds, walnuts and dark green leafy vegetables.
Biotin –also known as vitamin B7, is essential for maintaining healthy nails. It promotes the formation of keratin and helps prevent brittleness and breakage. Foods rich in biotin include eggs, salmon, almonds, walnuts, sweet potatoes, avocados, and whole grains. Incorporating these foods into your meals can support the health and resilience of your nails.
Other B Vitamins– important for nail health include Vitamin B 12 and folate. Both vitamin B12 and folate play a role in red blood cell production and oxygen transportation to nail cells. Vitamin B12 deficiency can result in darkening of nails. Folate deficiency results in discoloration of nails and also rigid and brittle nails. Folate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocado. Vit B12 is primarily found in animal foods, such as meat, poultry, fish, eggs and dairy.
Vitamin C– helps to provide strength and integrity to nails. A deficiency in vitamin C can result in brittle nails, as well as slowed nail growth. Vitamin C is abundant in many fruits and vegetables, including oranges, strawberries, bell peppers, broccoli, and dark leafy vegetables like kale.
Iron –helps to carry oxygen to every cell in the body — including the nails. Iron deficiency or anemia can lead to “spoon-shaped nails,” in which the nails become thin and have a spoon-shaped convexity. In addition, it can cause the nails to become dry, brittle, and fragile. Good food sources include chicken, fish, eggs, dark green leafy vegetables, peanuts, seeds, beans and other fortified foods. Eating a food rich in vitamin C together with a plant-based iron food source improves absorption.
Hydration-Hydration is often overlooked when it comes to nail health. Drinking an adequate amount of water helps keep nails hydrated, prevents dryness and brittleness. Aim for at least eight glasses of water per day, and consider incorporating hydrating foods like cucumbers, watermelon, and oranges into your diet.
While nail care routines and external protection are important, the significance of nutrition for healthy nails cannot be emphasized enough. By incorporating specific nutrients and staying hydrated, you can provide your nails with the necessary nourishment to grow stronger, longer, and more resilient.So, make wise dietary choices, and watch your nails flourish with health and vitality.
