Noah Sinclair
Strong, healthy nails are an indicator of overall good health. Nutritional deficiencies can affect nail health, causing pain, discomfort, and difficulty performing everyday tasks. A well-rounded diet that includes vitamins, minerals, and nutrients is the best way to improve and maintain nail health. While supplements can be beneficial, they should not replace a nutrient-rich diet. Vitamins A, B, C, and E, as well as minerals like zinc, iron, and magnesium, are essential for nail growth and strength. Including a variety of fruits, vegetables, nuts, seeds, and protein sources in your diet ensures your nails get the nutrients they need to grow and stay strong.
| Characteristics | Values |
|---|---|
| Vitamins to consume | Biotin, Vitamin B7, Vitamin B9, Vitamin B12, Vitamin C, Vitamin E, Vitamin A, Folate, Iron, Zinc, Magnesium, Omega-3 fatty acids |
| Foods to eat | Kale, arugula, watercress, spinach, collards, berries, citrus fruits, tomatoes, potatoes, peppers, broccoli, strawberries, carrots, sweet potatoes, bell peppers, squash, corn, yellow beets, rutabaga, pumpkins, chicken, turkey, salmon, mackerel, sardines, beef, lamb, legumes, tofu, beans, seeds, nuts, avocado, whole grains, fortified cereals, green leafy vegetables, dark leafy greens, eggs, dairy, wheat germ, soy, chickpeas, black beans, almonds, cashews, pumpkin seeds, flaxseeds, chia seeds, walnuts |
| Foods to avoid | N/A |
| Other recommendations | Consume vitamins and nutrients from food, not supplements; avoid excessive moisture exposure; use gentler cleaning products; practice proper nail care |
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What You'll Learn
Include biotin, vitamin B7, in your diet
Biotin, also known as vitamin B7, is a crucial vitamin for nail health. It helps form keratin, the primary protein that constitutes nails. By consuming biotin, you can improve nail strength, prevent brittleness, and enhance nail growth.
Biotin deficiency is rare, but it can result in brittle nails. Therefore, including biotin in your diet can help strengthen your nails and promote their growth. Biotin is found in many hair, skin, and nail vitamins, and you can also obtain it through certain foods.
To increase your biotin intake, try incorporating eggs, nuts, salmon, avocados, and dark, leafy greens into your diet. Beans are another great source of biotin. If you are unable to meet your biotin needs through diet alone, supplements can be a helpful addition.
In addition to biotin, other B vitamins are also important for nail health. Vitamin B12, for example, plays a role in iron absorption and red blood cell development. A deficiency in vitamin B12 can lead to discoloured nails, further emphasising the importance of a well-rounded diet or supplements to ensure adequate vitamin intake.
While biotin and other B vitamins are essential, remember that a variety of vitamins, minerals, and nutrients are needed to maintain and improve nail health. A balanced diet that includes fruits, vegetables, nuts, seeds, and adequate protein and omega-3 fatty acids is ideal for promoting nail growth and overall nail health.
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Consume vitamin C for collagen production
Consuming vitamin C is essential for collagen production, which helps provide strength and integrity to your nails. Collagen helps with the growth of hair, teeth, and nails. Vitamin C also serves as an antioxidant, ridding the body of unstable atoms that can damage healthy cells.
Vitamin C can be found in citrus fruits, tomatoes, potatoes, red and green peppers, broccoli, and strawberries. Women aged 19 and older should aim for 75 milligrams of vitamin C per day, according to the National Institutes of Health.
In addition to vitamin C, consuming a variety of vitamins, minerals, and nutrients through food is the best way to improve and maintain nail health. A well-rounded diet that includes whole foods will benefit both nail health and overall health.
For example, vitamin B12 plays a role in iron absorption and red blood cell development, and both iron and B12 are necessary for keeping nails strong and healthy. A deficiency in vitamin B12 can lead to discoloured nails. Meat, fish, dairy, nutritional yeast, and fortified plant-based alternatives are good sources of vitamin B12.
Zinc is another essential mineral for nail health, as it is required for the growth and division of cells. Nails are made up of a type of cell that grows and divides rapidly, so a steady supply of zinc is needed to promote healthy nail growth. Animal proteins like beef, poultry, and eggs are rich sources of zinc, but it can also be found in plant foods like soy, chickpeas, black beans, nuts, and seeds.
Biotin, also known as vitamin B7, is crucial to nail health as it helps form keratin, the main protein that makes up nails. It helps to keep nails strong and prevents brittleness. Eggs, nuts, salmon, avocados, and dark leafy greens are good sources of biotin.
While consuming vitamins through food is ideal, taking supplements may be beneficial in certain circumstances. However, scientific research on the effectiveness of supplements for nail health is lacking. Biotin is an exception, as supplements of this vitamin may help restore brittle nails.
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Eat zinc-rich foods
Eating foods rich in zinc can promote the healthy growth of your nails. This is because zinc is required for the growth and division of cells, and nails are made up of a type of cell that grows and divides rapidly. A steady supply of zinc is therefore needed to promote the healthy growth of nails.
A lack of zinc can cause issues with nail health, such as white spots, slowed growth, nail thinning, and brittleness. Ensuring sufficient zinc intake can help to support strong, healthy nails.
Foods rich in zinc include red meat, poultry, fish, eggs, wheat germ, seeds, nuts, cashews, almonds, oysters, beef, lamb, and pumpkin seeds. Certain plant foods, such as soy, chickpeas, and black beans, also contain zinc.
While consuming these foods can help improve nail health, it is also important to care for your nails externally. This includes avoiding excessive moisture exposure, using gentler cleaning products, and practising proper nail care techniques such as regular shaping and filing.
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Get enough vitamin E
Vitamin E is an essential antioxidant that helps protect your nails from oxidative stress and environmental damage. It also improves blood circulation to the nail bed, enhancing nail growth. Additionally, vitamin E aids in moisture retention, preventing nails from becoming dry and brittle. For women 14 and older, it is recommended to consume 15 milligrams of vitamin E daily, with higher amounts if lactating.
Vitamin E-rich foods include nuts, seeds, and green leafy vegetables. Specifically, almonds, sunflower seeds, spinach, and avocados are great sources of vitamin E. Fortified cereals and vegetable oils also contain vitamin E. While supplements are available, it is always best to obtain nutrients from whole foods whenever possible, as they provide a mix of vitamins, minerals, and macronutrients that benefit overall health.
To ensure adequate vitamin E intake, incorporate vitamin E-rich foods into your diet. For example, start your day with a bowl of fortified cereal topped with almonds and sunflower seeds, along with a side of spinach sautéed in vegetable oil. You can also snack on nuts and seeds throughout the day or add them to your meals. If you feel you are not getting enough vitamin E from your diet, consider taking a supplement, but be sure to consult your doctor first.
In addition to a nutrient-rich diet, proper nail care is crucial. Avoid excessive moisture exposure, as it can soften your nails, making them more fragile. Limit activities that involve submerging your hands in water, and consider wearing gloves when washing dishes or cleaning. Choose gentler, more natural cleaning products to protect your nails from harsh chemicals. Regular nail shaping and filing contribute to strong nails, so invest in quality nail care tools and be gentle when filing.
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Ensure adequate protein intake
Ensuring adequate protein intake is essential for nail health. Nails are primarily composed of a protein called keratin, which is produced by the body. Thus, consuming a sufficient amount of protein is crucial for supporting nail growth and strength.
Protein-rich foods play a vital role in providing the necessary amino acids for keratin synthesis. Animal sources of protein, such as lean meats (chicken, turkey, and salmon), dairy, and eggs, are excellent choices for promoting nail health. These foods provide collagen, which is crucial for strong nails. Additionally, they offer other beneficial nutrients like omega-3 fatty acids, vitamin B12, and zinc, which contribute to overall nail health.
If you follow a plant-based diet, you can still ensure adequate protein intake by including beans, legumes, tofu, and certain vegetables in your meals. For example, soy and chickpeas are excellent plant-based sources of protein and zinc, both of which are beneficial for nail health. By incorporating a variety of plant-based protein sources into your diet, you can effectively support nail growth and strength while adhering to your dietary preferences.
It is worth noting that while protein intake is important, it should be part of a well-rounded diet that includes other vital nutrients. Vitamins and minerals such as vitamin C, vitamin E, iron, folate, and zinc are all essential for nail health. A balanced diet that includes a variety of whole foods ensures that your body receives the full spectrum of nutrients required for strong and healthy nails.
If you feel that your diet may be lacking in protein or other essential nutrients, consider incorporating supplements into your routine. However, it is always best to prioritise obtaining nutrients from whole food sources whenever possible. Consulting with a healthcare professional or a dermatologist can provide personalised guidance on supplement choices and dietary adjustments to ensure your nails receive the nourishment they need to thrive.
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Frequently asked questions
Include a variety of fruits, vegetables, nuts, seeds, and adequate protein in your diet.
Vitamins A, B, C, and E are all great for nail growth.
Carrots, sweet potatoes, spinach, kale, eggs, dairy products, beef, and chicken.
Meat, fish, dairy, nutritional yeast, fortified plant-based alternatives, beans, and legumes.
Avoid excessive moisture exposure and harsh cleaning products. Opt for regular, gentle nail care.
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