Although nails are mostly composed of dead cells, the nail plate, which is the visible part of the nail, is formed by specialised cells at the base of the nail, called the matrix. The matrix pushes the older nail forward, thereby producing new cells under your skin for the new nail to grow. It is important to nourish these specialized cells with the nutrients needed for healthy growth.
10 Food for Healthy Nails
Nails are a vital part of the hand, as it helps beautify them. When you get your nails manicured with gels, acrylics, shellacs, or powder, it elevates the graceful appearance of the hand. However, such frequent chemical treatments do more harm than good to the quality of your nails. When you choose nutritious food for healthy nails, you can easily take good care of your nail health from the comfort of your home.
There is a direct correlation between your diet and your health. Your balanced diet also affects your nail growth. Many foods contain essential nutrients, protein, and vitamins that keep your nails strong and beautiful and prevent them from becoming brittle, weak, or damaged. Here is a list of a few foods for healthy fingernails that you can incorporate into your daily diet:
Meat and Eggs
Eggs, especially the yolk, contain several proteins and the vitamin known as biotin, which can boost your nail growth. The vitamin D content in them regulates calcium levels and acts as the perfect food for healthy nails. Consuming healthy fats, such as salmon and fatty fish containing omega-3 fatty acids, can help you grow shiny, strong nails, further aiding in their growth and maintenance.
Non-Meat Sources of Protein, Like Nuts
Meat is not the only source of protein. Beans, legumes, and tofu contain as much protein as animal sources. Iron deficiency can cause brittle nails and protein deficiency can lead to ridges. Therefore, vegetarians can find their source of protein in nuts or quinoa. Vegans can opt for hemp seeds, which are a powerhouse of protein, fibre, and iron.
Dark, Leafy Greens
They say ‘Eat your greens’ for a reason. Dark, leafy vegetables are a pertinent part of a balanced diet for one’s holistic development. Spinach, kale, broccoli, and collards, contain enough folate, iron, and calcium to keep your nails growing strong.
Orange and Yellow Veggies
Vegetables that are orange or yellow in colour contain high concentrations of beta carotenes (a crucial compound required to create vitamin A). Consider adding carrots, pumpkin, bell peppers, corn, and sweet potatoes to your diet, as the vitamin A content in them can accelerate nail growth.
Healthy Oils
Natural oils such as jojoba, almond, coconut, olive, and tea tree oil, are some of the best oils for rehydrating brittle nails and replenishing moisture in your nails and cuticles. Massage them into your nail beds for better blood circulation.
Bone Broth
Bone broth delivers collagen and easily digestible protein to the body, thereby harnessing the nutrients found within bones. Collagen is essential for hair, skin, and nail health, and this forms an ideal choice of food for nail growth.
Water
Staying hydrated not only helps your body function properly but also aids in the growth of strong nails. However, water is not the only source. You can also stay hydrated with water-rich foods, like cucumbers, lettuce, tomatoes, watermelon, and apples.
Vitamin C
Citrus fruits, like oranges and lemons, are rich in vitamin C, thereby promoting healthy nail growth. Blackberries, strawberries, and blueberries contain high antioxidant properties and vitamin C, leading to collagen production for stronger fingernails.
Zinc
Animal protein like beef, fish, poultry, and eggs are rich sources of zinc. Almonds, cashews, chickpeas, black beans, soy, and seeds also contain zinc. Inadequate zinc intake can cause degeneration of the nail plate, causing white spots on the nail. Owing to the rapid cell growth and division, a steady supply of zinc is required to promote healthy nail growth.
Summary
If you are giving little thought to your fingernails, it’s time to rethink. Nail health can be a strong indicator of your overall health. Adding a few additional foods for healthy fingernails including whole grains like oatmeal and brown rice or beans and legumes, like lentils and lima beans can make a big difference. Therefore, it is imperative to consume a balanced diet for nail growth.
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