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How To Get Healthy And Strong Nails. Top 7 Vitamins For Healthy And Strong Nails


The condition of the nails can be judged on the general health of our body. The fact is that the nail lodges serve to continuously grow nail tissues, the good condition of which must be maintained by receiving a sufficient amount of vitamins, micronutrients, and minerals.

Most often, negative changes in nails are triggered by a lack of nutrients and vitamins. Next, we will consider the most useful vitamins for nails, which in the daily diet ensures the health of all organ systems.

#1 Biotin
Biotin is a B-complex vitamin known by another name as - vitamin B7. Its benefits for the human body are enhancing cell growth, and accelerating protein metabolism based on amino acid structures is extremely important for maintaining strong nails.

Consuming biotin-fortified foods regularly will help to eliminate nail brittleness. Based on the research results, it was possible to establish the positive effect of biotin supplements so that you have beautiful nails.

The highest biotin content is liver, animal meat, egg yolk, dairy products, yeast, avocados, nuts, seeds, cauliflower, and salmon.

#2 Iron
Iron is concentrated in erythrocytes, which supply oxygen to all body cells, including the nail. If there is not enough iron in the body, the oxygenation function will be impaired.

With a deficiency of this metal, the nail plates can be characterized by the presence of vertical protrusions, a concave shape, or simply "lie."

You can get iron from everyday foods, particularly when you include beef, chicken, fish, eggs, leafy vegetables of a dark green color, peanuts, beans, and seeds in the diet.


#3 Magnesium
Magnesium is a valuable mineral involved in over 300 biochemical reactions in the human body, including synthesizing a protein that is important for nail growth.

If vertical protrusions appear on the nail plates, this indicates a magnesium deficiency in your body.

In particular wheat, whole grains contain a large amount of the mineral. They are also enriched with such foods as almonds, dark green leafy vegetables, quinoa, black beans, peanuts, edamame, cashews.

Getting the right amount of magnesium in your body will help eliminate the ridges on your nails. This mineral is essential for protein synthesis and good nail growth.

#4 Protein
The composition of human nails is a fibrous structural protein called keratin. With its help, nails gain strength and become elastic. In addition, it protects against physical injury and stressful situations.

It is essential to tailor your diet to consume enough protein, thereby increasing the level of keratin in the body and ensuring the nails' strength. If this is not observed, the plates will quickly weaken and become brittle.

Protein is found in plant and animal products such as meat, poultry, fish, eggs, dairy products, soybeans, legumes, lentils, nuts, seeds, and whole grains.

#5 Omega-3 fatty acids
Polyunsaturated Omega-3 fatty acids moisturize nails, giving them a natural shine. These trace elements reduce inflammation in the nail bed, nourish and maintain cell health, and stimulate new cell growth. With a lack of Omega-3 in the body, the nail plates dry out, and their fragility increases.

The nutrient's highest content is found in fish meat, salmon, mackerel, sardine, tuna, trout, nuts, soybeans, eggs, chia seeds, flaxseeds, and fish oil, and flaxseed oil are enriched with Omega-3.

#6 Vitamin C
Due to the intake of vitamin C in our body, collagen is produced - this is a protein responsible for the shape, strength, and integrity of many tissue structures and acts as a building block for the formation of teeth, nails, and hair.

With a lack of this nutrient in our body, nails become brittle and slow down in growth. It is not produced in our body, so it can only be obtained from external food sources.

The nutrient's enriched composition is characteristic of such products as bell peppers, oranges, tomatoes, strawberries, green vegetables, kiwi.

#7 Zinc
A mineral such as zinc takes part in many biochemical reactions in our body. In particular, it helps in cell division and growth.
The nail plates are made up of various cells that grow and divide. This active production requires a constant supply of zinc in the body to take care of skin derivatives' health.

If the body lacks the mineral, the nails will begin to degenerate, and white spots will appear on their surface.

Excellent zinc food products are poultry and fish, eggs, beef, chickpeas and soybeans, nuts, seeds, and black beans.

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