Nails, like hair and skin, also benefit from a good diet. There are a variety of nutrients that favor the growth and strengthening of nails, among them are biotin, proteins, iron, B vitamins, omaga-3 and vitamin C.
Here are some foods that help nail growth and that you can integrate into a healthy diet.
1. Eggs
Eggs are one of the best sources of biotin, a B vitamin whose deficiency can cause thinning hair and brittle nails.
The egg is also source of complete protein, which increases the production of keratin and collagen to maintain strong and resistant nails.
2. Red peppers, strawberries and oranges
Oranges, red peppers and strawberries are a source of vitamin C and other antioxidants. Vitamin C is necessary for the production of collagen, an important component of bones, skin, muscles, tendons and cartilage.
3. Salmon
In addition to being a source of quality protein and biotin, salmon is one of the fatty fish richest in omega-3, fatty acids that can not only promote the health of your heart, but also prevent dry and brittle nails, lubricating them and giving them a shiny appearance.
4. White beans, lentils and spinach
Legumes and spinach are some of the foods that provide iron, a nutrient necessary for the whole body to be able to oxygenate.
Iron deficiency can cause anemia. In addition to having symptoms of weakness and problems with concentration and memory, iron deficiency can also affect the nails and cause vertical ridges to form on the nails or the nails to become concave.
5. Fortified nutritional yeast
Fortified nutritional yeast is a highly nutritious food product that can offer you protein and high amounts of B vitamins12.
Vitamin B12 contributes to maintaining healthy blood, nerve cells of your body and helps make DNA and prevent megaloblastic anemia. A deficiency of vitamin B12 can result in blue nails, with dark streaks and brown pigmentation.
6. Water
Consuming enough water to stay hydrated can also help maintain healthy nails.
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