Your nails are composed of layers of protein called keratin. Lack of proper nutrients and hydration can weaken your nails, causing them to become brittle and easily breakable.

In this article, we will discuss the essential vitamins and nutrients for nail health that you can include in your diet for strong and healthy nails.

Protein

Proteins are the building blocks of nails. Lack of sufficient protein intake in your diet can make your nails weak and brittle.

Foods rich in protein such as meat, fish, chicken, eggs, beans, lentils, and soy are excellent sources of protein for nail health.

Biotin

Biotin, also known as Vitamin H, is an essential vitamin that strengthens the nails and promotes their growth. Biotin supplements are recommended for those with biotin deficiencies that can lead to brittle nails and hair loss.

Foods such as almonds, sweet potatoes, spinach, and eggs are good sources of biotin. Daily intake of biotin nuts to the recommended daily dose of 30mcg.

Iron

Iron is an essential mineral that plays a vital role in the health of your nails. Iron deficiencies can lead to brittle nails, which can lead to breakage.

Including foods such as red meat, liver, spinach, and lentils in your diet can provide you with the necessary iron for strong and healthy nails.

Zinc

Zinc is another essential mineral that promotes nail health by maintaining the integrity of nails and preventing nail infections. Zinc deficiencies can lead to nail ridges and slow nail growth.

Foods such as sesame seeds, oysters, beef, and legumes are good sources of zinc.

Vitamin A

Vitamin A is an essential vitamin that plays a crucial role in nail health by promoting nail growth, preventing dryness, and strengthening the nails. Foods such as carrots, sweet potatoes, spinach, and pumpkin are good sources of Vitamin A.

Vitamin C

Vitamin C is an antioxidant that promotes healthy blood circulation, which is essential for delivering nutrients to nails. Vitamin C also aids in collagen synthesis, strengthens the nails and prevents breakage.

Foods such as oranges, strawberries, kiwifruit, and broccoli are good sources of Vitamin C.

Vitamin D

Vitamin D plays a significant role in calcium and phosphorus absorption, which is essential for building strong nails and bones. A deficiency of Vitamin D can lead to nail dryness, thinning, and brittleness.

Foods such as fatty fish, mushrooms, and egg yolks are good sources of Vitamin D, but the best source of Vitamin D is sunlight.

Omega-3 Fatty Acids

Omega-3 fatty acids aid in hydration, which is essential for the health of your nails. These fatty acids promote nail growth and prevent breakage, making your nails strong and healthy.

Foods such as fatty fish, flaxseeds, chia seeds, and walnuts are good sources of Omega-3 fatty acids.

Water

Water is an essential nutrient for nail health. Dehydration can lead to brittle nails, and nails that are prone to breakage. Drinking enough water daily can prevent nail dryness and promote nail growth.

Conclusion

Eating a well-balanced diet rich in protein, biotin, iron, zinc, vitamins A, C, and D, Omega-3 fatty acids, and drinking plenty of water can have a significant impact on the health of your nails.

Include these essential nutrients in your daily diet to strengthen your nails and promote their growth and health.