Are your nails weak and brittle? Do they often break or chip? If so, you may be lacking some essential vitamins and nutrients. In this guide, we will discuss the top 8 vitamins and nutrients that are crucial for healthy, strong nails. We’ll also provide tips on how to get more of these nutrients into your diet. So if you’re looking for beautiful hands, read on about best nail salons!
Vitamin A – helps keep nails strong and healthy
Vitamin A is essential for the health of your nails. It helps to keep them strong and prevents them from becoming brittle. You can get vitamin A from foods such as carrots, sweet potatoes, and spinach.
Vitamin C – promotes nail growth and prevents splitting and cracking
Your body needs vitamin C for the growth and repair of tissues, including your nails. This essential vitamin also helps your body absorb iron, which is important for nail health. You can get your daily dose of vitamin C from citrus fruits, leafy greens, tomatoes, and bell peppers.
Iron – deficiency in iron can lead to weak, brittle nails
To ensure you’re getting enough iron, eat lean red meats, dark leafy greens, beans, nuts and seeds. You can also take an iron supplement if needed.
Zinc – necessary for collagen production which helps keep nails strong
You can find zinc in foods like oysters, cashews, and spinach.
Selenium – helps to protect nails from damage caused by free radicals. You can find selenium in Brazil nuts, tuna, and whole wheat bread.
Biotin – often called “vitamin H” or “coenzyme R”, biotin is essential for the metabolism of fats and proteins which helps keep nails strong and prevents brittleness. You can find biotin in egg yolks, peanuts, and liver.
Iron – necessary for the production of hemoglobin which carries oxygen to cells and tissues throughout the body including nails. You can find iron in dark leafy greens, red meat, and beans.
Biotin – supports healthy nail growth
Biotin is a water-soluble vitamin that’s part of the B-vitamin family. It’s found in many foods, including eggs, salmon, avocados and nuts. Biotin is important for cell growth and the metabolism of fat and amino acids. It also plays a role in the health of your hair, skin and nails. A deficiency in biotin can lead to brittle nails.
Eating a diet that includes biotin-rich foods may help strengthen your nails. You can also take biotin supplements if you’re deficient in this nutrient. However, there’s no evidence that taking biotin supplements will improve nail strength or growth in people who are not deficient.
If you decide to take a biotin supplement, look for one that’s labeled “biotin-rich” or “biotin-enriched.” These supplements usually contain between 30 and 100 micrograms (mcg) of biotin.
Biotin is generally safe when taken in recommended doses. Side effects are rare but may include skin rashes, itchiness and digestive issues.
Omega-3 fatty acids – help maintain the health of the cuticle and prevent hangnails
You can find omega-three fatty acids in salmon, mackerel, tuna, walnuts, and flaxseeds. You can also take supplements if you feel you’re not getting enough in your diet.