To some, this may come as a surprise, but our nails can also show much about your health conditions. Aside from the aesthetic properties of having healthy nails, a variety of health conditions can easily be detected through our nails. The tiniest, awkward color or shape on your nails speaks volume. Therefore, any abnormal changes in your nail shape and textures could be a result of nutrients deficiencies. As the saying goes, health is wealth and the importance of good health cannot be overemphasized. We have made a comprehensive list of vitamins and essential nutrients to boost your nail health.
Here are the top vitamins and nutrients for healthy, strong nails.
Vitamin B12 and Folate
Vitamin B plays a vital role in iron consumption, and it also helps to develop red blood cells. Therefore, vitamin B12 and Folate are essential for healthy and strong nails.
Vitamin B12: Animal foods: meats, eggs, and farm products are typically sources of vitamin B 12.
Folate: Green vegetables, fruits, peas, and avocado can provide Folate to the body. However, all these sources could be to other foods and beverages.
Also, to achieve strong nail growth, healthy blood cells, and new cell formation, vitamin B12, and Folate are essential.
When you lack Folate, it will affect your nail colors and make your nails look shattered and unkempt, while lack of vitamin B12 can cause discolored and pigmentations.
Therefore, Vitamin B12 and Folate are essential for strong and healthy nails.
Biotin is also referred to as vitamin B7 and mostly seen in organ meats.
Sources: Egg yolks, potatoes, seeds. Farm products like eggs and organ meats.
Therefore, Biotin provides healthy cell growth and to build protein like amino acid that is important for nail healthy and strong nail growth.
It also strengthens nail brittles, so it sustains strong nail growth.
Pins germinate from a fibrous structural protein known as “keratin," which increases the nails and also prevents your nails from breaking and chipping. Although the Keratin you see is a non- living thing, it was created by dead cells.
The dead cells stand as new cells from underneath your body. Taking adequate protein is vital for promoting the productions of Keratin to get strong and healthy nails.
But, the absence of protein in the body can weaken the nails and also distract it from growing properly.
Sources: Animal and plant foods such as: Legumes, beans, eggs, peanuts, grains and fish.
However, sufficient protein intake is required to produce Keratin for nail strength and resilience.
Iron is essential to provide your cells with enough oxygen, which is crucial for healthy and strong nails. Metal formed the red blood cells center, which transplants oxygen to the body organs, cells, and nails. Therefore, oxygen cannot get to the body cells without the presence of iron.
Sources: Animal food: chicken, eggs, and fish, which are better sources of iron than the oxygen found in plant foods: vegetables, beans, and peanuts.
The actual dosage for iron intake depends on age and gender. However, when you eat vitamin C nourishing food with a plant-based iron food source, it will improve food absorption. For instance, when you eat oranges, berries, beans, seeds with a spinach salad will also enhance iron absorption.
Basically, you need oxygen to achieve healthy and strong nails, but while you lack iron, it will discolor your nails or probably change your nail's colors.
Fatty acid (Omega 3)
This Vitamin helps to grease and massage your nails to provide a glowing nail look.
It also helps to nourish and boost cell health that rises to your nails.
Sources: Fish like mackerel, sardines, and tuna boost this Vitamin. Walnut, eggs, flaxseed also serve as a source of this Vitamin.
This vitamin deficiency can cause dry and peeled nails.
Therefore, to avoid dried and peeled nails, you must take this Vitamin, which helps to moisturize your nails, to achieve a glowing, healthy and strong nails.
This mineral relates to over 300% of our body reactions, so the protein synthesis for nails growth is the "Magnesium." Therefore, taking adequate Magnesium is essential to prevent vertical nail ridges, promote protein Synthesis, and new nails formations.
Sources: Whole grain, wheat, vegetables, almond, nuts, and black beans are sources of Magnesium.
Nails are grown from cells that developed and divided steadfastly; because of this quick development, an adequate zinc supply will promote healthy and strong nails.
Zinc is essential for body reactions, body growth, and cell divisions.
Insufficient Zinc intake degenerates the nail plate, causing a white spot on your nails.
Sources: Fish, beef, black beans, peanuts, almond, and cashew are rich sources of this Vitamin.
Zinc is necessary for healthy and strong nail growth. You can get adequate zinc in your diet through animals, proteins, and certain plant foods.
Vitamin C is essential for the creation of collagen. Collagen is a building block of fingernails, teeth, and hair, and it is also a protein that provides strength and shapes to body tissues.
However, this is an essential nutrient that can't be produced by your body.
Sources: Citrus fruits like oranges, berries are mostly identified as the best source of Vitamin C. Still, green vegetables and tomatoes and red peppers are a very high source of vitamin C.
Food Sources or Supplements
Although there are many supplements for nails strengthening a nutritious meal is the best way to have strong and healthy nails. Endeavor to get nutrients, vitamins from food, but if you can't, then opt for supplements.
It is also essential to know that if you lack certain minerals, vitamins, and nutrients may affect your nail's health.
Eating minerals, vitamins, and nutrients giving foods contribute to your nail growth, which supplementary may not provide. Therefore, if you desire a robust and healthy nail, you must include fruits, vegetables, nuts, and seeds in your diet. Also, all the mentioned vitamins must be present in your food to have strong and healthy nails.