Fabulous nails are not just about the latest polish and stunning designs. Healthy nails start from within, and your diet plays a significant role in ensuring your nails are strong, resilient, and beautiful. Just like the rest of your body, your nails require essential nutrients to stay healthy and strong. A lack of proper nutrition can lead to a variety of nail issues, such as brittleness, discoloration, and slow growth. This article delves into the key nutrients and foods that promote healthy nail growth and strength, offering practical tips for incorporating them into your daily diet.
The Foundation of Healthy Nails: Nutrients and Their Roles
Your nails, hair, and skin reflect your inner health. Topical treatments may help, but consuming the nutrients to help grow healthy hair, skin, and nails is the best option. The key to healthy-looking hair, skin, and nails is not a product. It’s what you eat. Understanding the essential nutrients and their roles in nail health is the first step toward achieving strong, beautiful nails. Nail beds constantly give rise to nail tissue, and adequate vitamin, mineral, and nutrient intake helps support the growth, formation, and strength of new nail cells. Here are some of the most vital nutrients:
Protein: The Building Block
Since nails are primarily composed of keratin, a type of protein, it’s no surprise that protein is vital for nail health. Eating enough protein is essential for boosting keratin production and thus creating strong nails, whereas low protein intake may cause weaker nails. Incorporating high-quality protein sources into your diet can help strengthen your nails and promote growth.
Sources: Lean meats, fish, eggs, dairy products, soy, legumes, beans, nuts, seeds, and whole grains.
Biotin: The Superstar Nutrient
Biotin is a B-complex vitamin also known as vitamin B7, coenzyme R, or vitamin H. Biotin is a superstar nutrient when it comes to nail health. It promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. It helps to improve the structure of keratin, making your nails stronger and less prone to splitting or breaking. Biotin-rich foods and supplements may help strengthen your brittle fingernails.
Read also: High-Fiber Diet for Better Health
Sources: Meats, eggs, fish, nuts, seeds, salmon, sweet potatoes, avocados, dairy, yeast, and cauliflower.
Omega-3 Fatty Acids: The Moisturizers
Omega-3 fatty acids are known for their anti-inflammatory properties and their role in maintaining healthy cell membranes. These fatty acids can help keep your nails moisturized and prevent dryness and brittleness.
Sources: Fatty fish like salmon, mackerel, and sardines, as well as walnuts.
Vitamin E: The Protector
Vitamin E is a powerful antioxidant that helps protect your nails from damage caused by free radicals. It also supports nail growth by improving blood circulation.
Sources: Almonds, sunflower seeds, spinach, and avocados.
Read also: Supporting Detoxification
Iron: The Oxygen Transporter
Iron is crucial for the production of hemoglobin, which helps deliver oxygen to your cells, including your nail cells. Low iron levels can lead to brittle, ridged nails or even spoon-shaped nails (koilonychia).
Sources: Red meat, poultry, fish, lentils, beans, and fortified cereals.
Zinc: The Growth Promoter
Zinc plays a vital role in nail growth and repair. A deficiency in zinc can cause white spots on your nails and slow down their growth. Inadequate zinc intake can contribute to degeneration of the nail plate, causing white spots on the nails.
Vitamin C: The Collagen Booster
Vitamin C is essential for collagen production, which is a protein that provides strength and structure to your nails, hair, and teeth. It also helps with the absorption of iron from plant-based foods. Deficiency can result in brittle nails, as well as slowed nail growth.
Sources: Citrus fruits, strawberries, bell peppers, and broccoli.
Read also: The Definitive Guide to Flourless, Sugar-Free Dieting
Other Essential Vitamins and Minerals
- Vitamin A: Promotes healthy skin cell production and reduces dryness. Found in sweet potatoes, squash, liver, and leafy green vegetables.
- Vitamin D: Regulates calcium levels, helping nails grow strong. Found in eggs and fish.
- Other B Vitamins (B12 and Folate): Vitamin B12 plays a role in iron absorption and the development of red blood cells. Folate, or vitamin B9, is important for nail growth and health by contributing to red blood cell formation and the development of new cells. B12 is primarily found in animal foods, such as meat, poultry, fish, eggs, and dairy, though it can be fortified into other foods and beverages. Folate can be found in dark green vegetables, citrus fruits, beans, peas, nuts, seeds, and avocado.
- Magnesium: Magnesium is a mineral involved in over 300 reactions in your body, including protein synthesis, which is required for nail growth. Vertical ridges in your nails may be a sign of a magnesium deficiency. Whole grains, specifically whole wheat, are a rich source of magnesium. Other sources include dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame, and black beans.
Foods That Promote Healthy Nails
Eating a variety of healthy food options will help you meet your nutritional goals. Check out the following list of suggested foods to get all the nutrients you need for growing healthy hair, skin, and nails. A balanced diet is the best way to improve and maintain nail health. Here are some specific foods that can significantly boost nail health:
- Eggs: Eggs are actually one of the few foods nutritionists look to as a good source of vitamin D. By regulating calcium levels, vitamin D will help your nails (and bones) grow strong. Those sunshine-y yolks also offer biotin and healthy fats, so think twice next time you fry up an egg-white omelet. Finally, eggs are a source of sulfur. While the smell does tend to make you feel a little queasy, sulfur is actually very important for nail growth. This refrigerator staple can do a lot more than bind together that boxed cake mix.
- Lean Meats (Chicken and Turkey): While you can achieve a healthy diet and healthy nails with a plant-based diet, 9 in 10 Americans enjoy meat every day. If you're a meat lover, try to focus on leaner options like chicken and turkey. These provide collagen and are high in protein, both of which are crucial to your nail health.
- Fatty Fish (Salmon): If you're looking to the sea (or lake) for your animal protein, salmon is my top pick for healthy nails. Consuming the healthy fats found in salmon and other fatty fish will help you grow shiny, strong nails, not to mention the omega-3's that are good for your brain.
- Beans and Legumes: Beans specifically contain a great deal of biotin. Biotin, also known as vitamin B7, is often found in popular hair, skin, and nail vitamins. Beans are also incredibly versatile, and there are over 400 varieties of beans grown all over the world! Turns out, meat isn't the only source of protein. Beans, legumes, tofu, and even some vegetables offer just as much protein as animal sources. If you enjoy a plant-based diet.
- Orange and Yellow Vegetables (Sweet Potatoes, Squash, Carrots): Vegetables that are orange or yellow in color tend to contain a higher concentration of beta-carotene. Here's a science lesson for you: beta carotene is known as a precursor to vitamin A. That means it can turn into vitamin A when it enters your body based on your needs. Vitamin A is just one of the vitamins essential for strong, healthy, and accelerated nail growth.
- Nuts and Seeds: Adding more nuts, seeds, and avocados to your diet will help your nails grow shinier and stronger. Healthy fats help supply the body with magnesium, which is essential for bone and nail health. If you struggle with brittle nails or nails with ridges, your body might be telling you that you need more fat. More fat? Aren't we supposed to eat fat-free if we want to be healthy? Not exactly.
- Leafy Green Vegetables (Kale, Spinach, Collards): If you're tired of hearing people nag you to eat your greens, I promise I'll keep it brief. Kale, arugula, watercress, spinach, and collards can supply you with enough iron, folate, and calcium to keep your nails strong. That means no more splitting your nails when you try to take the batteries out of the TV remote.
- Berries (Blueberries, Strawberries): Berries, especially blueberries and strawberries, are high in antioxidants. Antioxidants rid the body of free radicals, or unstable atoms in the body that can damage healthy cells and cause illness.
- Bone Broth: By harnessing the nutrients found within the bones, bone broth delivers collagen and easily-digestible protein to the body. Collagen is necessary for hair, skin, and nail health. There are collagen powders and even coffee creamer available, but I like the simplicity of bone broth. Bone broth is a popular food trend right now, and for good reason.
The Importance of Hydration
While focusing on nutrient-rich foods is crucial, don’t forget the importance of hydration. Drinking enough water is essential for overall health, and it plays a significant role in maintaining nail health. Dehydration can lead to dry, brittle nails that are more prone to breaking. Hydration is the single most important part about keeping the body functioning properly. Whether you're trying to lose weight, gain muscle, or grow healthy nails, you probably aren't drinking enough water. Here's a trick: take your bodyweight (in pounds) and divide it in half. That will give you the number of ounces you should drink in a day. For example, someone who weighs 200 pounds should drink 100 ounces of water a day.
Habits and Foods to Avoid
Just as there are foods that can boost nail health, there are also foods and habits that can negatively impact it.
- High Sugar Intake and Processed Foods: High sugar intake and processed foods can lead to inflammation and weakened nails.
- Alcohol: Besides sun exposure, one of the worst things you can do for your skin is drinking too much alcohol. Alcohol sucks the moisture out of your skin, which also makes it harder for your skin to absorb nutrients.
- Restrictive Diets: Some restrictive diets limit calories, fat, protein, and / or carbohydrates. These nutrients are essential for your body to live. When you don’t get the nutrients you need, it can cause thinning hair, skin issues, and brittle nails. Healthy fats are also important because they help with locking in moisture.
Lifestyle Tips for Healthy Nails
Beyond diet, certain lifestyle practices can significantly impact your nail health:
- Keep Nails Dry and Clean: This keeps germs from growing under your fingernails. Repeated or long contact with water can split fingernails.
- Practice Good Nail Hygiene: Use sharp manicure scissors or clippers to cut your nails. Trim them straight across.
- Use Moisturizer: Apply a protective layer.
- Avoid Harsh Nail Care Products: Limit your use of nail polish remover.
- Don't Bite Your Fingernails or Pick at Your Cuticles: These habits can damage the nail bed.
When to Seek Professional Advice
While you can encourage healthy nail growth by consuming the proper vitamins, minerals, and micronutrients, diet alone may not be enough. Fingernails can say a lot about your health. There are myriad conditions that can affect the nails including fungal infections, nail dystrophy (a fancy way of saying "ugly nails"), and ingrown toenails. If you're embarrassed by the appearance of your toenails, you shouldn't wait to seek treatment. In fact, the sooner you make an appointment, the sooner you'll be able to enjoy flip-flop season without a care in the world. If you are eating good foods but still don’t feel healthy and energetic, contact a healthcare professional.