When it comes to having strong, healthy nails, many of us just let them be – taking them for granted – without understanding the importance of proper nail health and nutrition. Diet plays an important role in the health of our nails, just as it does our hair, skin, and teeth, and it’s high time we start paying more attention!
1. The Impact of Diet on Nail Health
Your diet has an incredible impact on the health of your nails. Nutrient-rich foods are essential for growing strong, healthy nails, while unhealthy foods weaken them and cause damage. Here are some dietary changes you can make to improve the condition of your nails.
1. Increase Nail-Strengthening Foods: Eating foods rich in protein, such as lean red meat (beef, lamb, pork), poultry, eggs, seafood, and legumes (beans, lentils, and peas) can helps your nails become stronger and more resilient. Iron-rich foods, like spinach, kale, and nuts, can also help strengthen your nails.
2. Biotin-Rich Foods: Biotin is a water-soluble vitamin that plays an important role in the health of your nails. Foods high in biotin include egg yolks, salmon, avocado, almonds, and sweet potatoes. Incorporating these foods regularly into your diet will help ensure your nails get the nourishment they need.
3. Avoid Nail-Damaging Foods: Unhealthy and processed foods should be avoided as they are usually high in sugar, unhealthy fats, and sodium, and low in vitamin and mineral content. These foods can deplete the minerals your nails need and can make them weak and more prone to breakage.
By eating the right foods, you can ensure that your nails are healthy and strong. In addition to the dietary changes mentioned above, it is also important to stay hydrated and to take a multivitamin supplement if needed.
2. Essential Nutrients That Support Healthy Nails
Vitamins A and C
The health of your nails is determined in large part by the essential nutrients provided by your diet. Vitamins A and C are important for their role in the production of keratin, the protein found in nails. Vitamin A helps foster healthy cells that make up the hard exterior of the nail and Vitamin C assists with collagen production which keeps nails strong and firm. Among their other benefits, these vitamins also aid in the prevention of nail ridges. To get your daily dose, opt for foods like sweet potatoes, broccoli, capsicum, oranges, and kiwi.
Zinc
The trace mineral zinc plays an imporant role in curbing nail problems like dryness, brittleness, and discolouration. It helps shorten the “healing time” of the nail beds, which become damaged when subjected to sculpting, polishing, and buffing treatments. Boost your zinc intake by adding foods like egg yolk, sesame seeds, cashews, chia seeds, and whole grains.
Biotin
Biotin, a B-complex vitamin, is often the overlooked nutrient for healthy nails. It works to strengthen their structure, so that your nails are less prone to peeling and splitting. In clinical studies, it has been found to create smoother nail surfaces that are less likely to break. Taking a supplement or getting more biotin-rich foods such as almonds, oatmeal, and avocado into your diet can help your nails stay looking fabulous.
3. Unhealthy Eating Habits That Negatively Affect Nail Health
Most of us know that there are certain dietary habits that can lead to poor health in various areas. In particular, when it comes to our nails, there are certain eating habits that can lead to their weakening and without proper care, even breakages. Let’s take a look at some of the most common unhealthy eating habits and their effects on our nails:
- High sugar intake: Consuming high amounts of sugar can actually weaken nails and dry them out. As a result, they can become brittle and prone to splitting and breaking.
- Eating processed foods: Eating processed food adds very little in terms of nutritional value, and can even reduce the amount of positive nutrients by replacing them with unhealthy preservatives and additives. This lack of nutrients can ultimately weaken our nails and reduce their resilience.
- Drinking Dehydrating Beverages: Drinks such as cola, alcohol, and coffee can lead to dehydration. This can cause the nails to become fragile, dry or cracked.
All of the previously mentioned eating habits can hurt our health in other ways too, as they reduce the amount of nutrients that are necessary for general well-being. To help keep our nails healthy, we should stick to a diet that is fresh and full of vitamins, minerals, and trace elements. Filling our bodies with a diverse range of healthy food will provide the necessary nutrients to keep our nails and skin looking its best.
4. Dietary Supplements to Promote Nail Strength and Luster
Beautiful nails not only look striking, but they are also a good indicator of a healthy diet and lifestyle. To promote nail strength and ensure they have a gorgeous luster, there are a few dietary supplements you can take as part of your regular nutritional routine.
B-Vitamins
B-vitamins are essential for your body to ensure your nails are strong and healthy. Important B-vitamins for nails include biotin, folic acid, and vitamin B6. Biotin helps fortify and strengthen weak nails while folic acid helps maintain your general nail health. Vitamin B6 is great for encouraging nail growth. You can easily get these vitamins through a multivitamin or by taking them as individual supplements.
Calcium
Calcium is a mineral that helps nails grow and be more resistant to splitting. Everyday foods such as cow’s milk, almond milk, fortified cereals, and yogurt have enough calcium to help your nails become strong and healthy. If you think you’re not consuming enough calcium through your diet, consider taking a calcium supplement twice a day.
Iron
Iron helps your nails grow well, but it is a mineral that many people are deficient in. If your nails are curved and brittle, adding more iron into your diet may be the fix. Some foods with iron include red meat, dark leafy greens, eggs, legumes, and enriched bread. Taking iron supplements are also recommended if you’re consistently low on iron.
5. Simple Steps to Improve Nail Health Through Nutrition
Our body can always benefit from a healthy diet. Eating well is especially important for promoting beautiful and healthy nails. Here are five simple steps to help you improve the strength and natural shine of your nails through food.
1. Hydrate
Drinking plenty of water is essential for keeping your body healthy, including your nails. Not getting enough water can cause them to become dry and brittle. Make sure to drink at least eight glasses of water daily.
2. Eat a Balanced Diet
A balanced diet full of vitamins and minerals is key for developing strong and healthy nails. A few of the most beneficial nail-strengthening nutrients include:
- Vitamin A
- Vitamin C
- Vitamin E
- The B-vitamins
You can naturally get these vitamins from eating plenty of fresh vegetables and fruits, as well as fortified grains and lean proteins.
3. Consume Iron Rich Foods
Iron deficiency can lead to spoon shaped nails that are pale in color. If you’re following a balanced diet, but still don’t have iron levels that meet the recommended daily allowance, it’s important to take an iron supplement. Otherwise, eat iron-rich foods such as lean meats, dark, leafy greens, and legumes.
4. Supplement Zinc
Zinc is a mineral that helps your nails become stronger. You can supplement with a daily multivitamin, eat foods containing zinc, such as seafood, leafy greens, legumes, and nuts, or you can add a zinc supplement to your daily routine.
5. Limit Alcohol and Caffeine Consumption
Consuming alcohol and coffee in excessive amounts may cause dehydration and affect the appearance of your nails. Try to stick to the daily recommended allowance of no more than two alcoholic drinks, and four cups of coffee.
Eating a balanced diet and caring for your nails with good hygiene can help maintain nail health and appearance. With a proper diet and the right nail care products, your nails will be sure to look and feel their best. So hold your best self together and don’t forget to take care of your nails!
