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Many people fight the battle for strong and healthy nails. The condition of the nails is often a good predictor of a person’s overall healthespecially when it comes to diet, and eating healthier foods can improve the appearance of your nails. Nutrient-dense ingredients, in particular, can have a long-term impact on the look of your manicure. So if your nails are weak, brittle, slow-growing, or dull, examining your diet may be a good idea.
According to Sarah Mirkin RD, CPT, Your nails, like the rest of your body, require a nutritious diet to thrive. If you’re malnourished, have a vitamin or mineral deficiency, or are skimping on protein, your nails will be one of the first body parts to show it.
brittle nails, or those showing horizontal ridges, are usually caused by a lack of iron, calcium, magnesium, B vitamins, vitamin C, vitamin D, or insufficient water and protein intake. Mirkin points out that a high-protein, anti-inflammatory diet rich in fruits and vegetables, nuts, seeds, legumes, and healthy fats will provide your nails with the nutrients they need to stay strong and healthy.
To find out more about how to build better nails, we talked to some specialists about their dietary recommendations.
Related: The 7 Best Cuticle Oils to Strengthen Nails, According to Experts
Water and foods containing water
Hydration is essential Grace J.nail stylist and founder of the publishing nail. She suggests that cuticle oil is necessary on the outside, but water is essential on the inside. “Water helps in the delivery of nutrients and oxygen to cells,” says Gracie J.
Mirkin confirms this, adding that dehydration can cause dry, brittle nails that break easily. “Don’t wait until you’re thirsty, you’re already dehydrated at that point,” she says. “Drink water or other hydrating fluids throughout the day. Try to include hydrating foods like fruits, vegetables, yogurt, and soups.”
flax seed
Foods rich in fatty acids encourage the development of healthy cells, which aids in the growth of healthy nails and hair, according to Gracie J. Flaxseed, in particular, which is high in omega-3 fatty acids and thiamin, has been related to hair improvement and health. nail health “Flaxseed is also high in magnesium, which many people don’t get enough of,” says Mirkin. “Magnesium is essential for maintaining nail health and preventing the formation of ridges in the nail bed.”
Pink grapefruit
Packed with vitamins A and C, as well as fiber, grapefruit is one of Gracie J’s favorite foods for nail health, but its antioxidant content, Mirkin notes, is what makes citrus so popular. optimal choice. This fruit is high in beta-carotene, lycopene, and flavonoids, all of which are antioxidants that can protect nails from free radical damage. Mirkin explains that grapefruits are also high in water content to aid in hydration. “Grapefruit seed extract has powerful antifungal qualities, making it an effective natural therapy for nail fungus and athlete’s foot,” she says.
Eggs
Eggs are a fantastic food for stronger, shinier nails, says Deborah Lippman, celebrity manicurist and founder of Deborah Lippmann, a line of lacquers and treatments for nails, hands and feet. Morning Classic is high in protein, vitamin D, B12, and biotin, making it a great choice for nail growth. “Because the protein helps in the formation of keratin, it’s a big contributor in developing stronger nails,” says Lippman. “I love to recommend eggs, as they contain biotin, which helps thicken nails.”
According to Mirkin, it’s possible that a vitamin D deficiency is causing your nails to be dry and brittle, and that’s where eggs, which contain this nutrient, come in. “Eggs are also one of the most bioavailable sources of protein,” she says. “Keratin is a protein found in your nails. Getting enough protein in your diet is essential to keep your nails strong and healthy.”
Salmon
Salmon is abundant in vitamin D, protein, biotin, zinc, copper, selenium, vitamins B6 and B1, and omega-3 fatty acids, all of which improve nails. Ultimately, these micronutrients prevent nails from breaking, splitting, or completely disintegrating. Gracie J says that salmon is also one of her favorite foods, as it is rich in fatty acids and helps support cell growth, which promotes healthy nail growth and hair.
Salmon is abundant in vitamin B12, which is required for the development of healthy red blood cells, along with other meat and dairy products, says Mirkin. Nail discoloration, due to a lack of vitamin B12, can be brown or gray, so be sure to check your nails for telltale signs of a deficiency.
lentils
Lentils and beans are excellent. vegan options to keep nails strong and healthy. They’re a fantastic source of biotin, Mirkin says, which creates a longer, thicker manicure. “Lentils and beans contain iron, which prevents anemia, a condition that wreak havoc on your nails. They are also high in protein, which is required for keratin formation,” she says.
nutritional yeast
Nutritional yeast is another high-protein vegan superfood, which is necessary for the formation of keratin. It also contains a large number of B vitamins. According to Mirkin, just 2 tablespoons provides more than three times your daily intake of vitamin B12 and about 69 percent of the daily value of biotin. Use nutritional yeast to provide a cheesy, nutty, or savory flavor to a variety of recipes, while also providing a nutritional boost to your body and nails.
