Isla Bennett
Healthy nails are an indicator of good overall health. Nutrient deficiencies can affect nail growth and strength, and a change in the appearance, texture, or shape of your nails could indicate nutrient deficiencies. Certain vitamins and minerals can help support nail growth and strength, including biotin (vitamin B7), vitamin B12, and folate (vitamin B9). Maintaining nail hygiene and keeping nails moisturized can also help encourage nail growth and reduce breakage. Additionally, a nutritious diet that includes high-quality protein, fruits, vegetables, and sources of iron, calcium, and vitamins A and D can promote healthy nails.
| Characteristics | Values |
|---|---|
| Nutrient Deficiencies | Can affect nail growth and strength |
| Vitamins | B7, B9, B12, A, and D |
| Minerals | Iron and Calcium |
| Biotin | Found in organ meats, egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and cauliflower |
| Folate | Found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocado |
| Moisturizing | Use lotion to moisturize hands and nails, especially after washing hands |
| Grooming | Keep nails dry, clean, and filed into a rounded or squared shape |
| Nail Polish Remover | Avoid acetone-based removers |
| Water | Wear gloves when washing dishes or clothes to prevent nails from becoming weak and brittle |
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What You'll Learn
Consume vitamins B7, B9, B12, and D
Consuming vitamins B7, B9, B12, and D is crucial for maintaining healthy nails. These vitamins play a vital role in nail growth, strength, and overall appearance. Let's delve into the benefits of each of these vitamins and how they contribute to nail health.
Vitamin B7, also known as biotin, is a vital nutrient for nail health. It promotes healthy cell growth and aids in the metabolism of protein-building amino acids, which are essential for nail growth. Studies have shown that biotin-rich foods and supplements can help strengthen brittle fingernails. Vitamin B7 is found in a variety of foods, including organ meats, egg yolks, dairy products, salmon, avocado, sweet potato, nuts, seeds, and even vegetables like cauliflower.
Vitamin B9, also known as folate, is essential for nail growth and overall nail health. It contributes to red blood cell formation and the development of new cells. A deficiency in vitamin B9 can lead to pigment changes in the nails, making them rigid and brittle. To prevent deficiencies, it is recommended that adults consume 400 mcg of folate per day. Vitamin B9 can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocados.
Vitamin B12 is crucial for nail health, as it plays a role in red blood cell production, oxygen transportation to nail cells, and iron absorption. A deficiency in vitamin B12 can result in discoloured nails, with bluish or brownish pigmentation. Similar to vitamin B9, the recommended daily intake of vitamin B12 for adults is 2.4 mcg. Vitamin B12 is primarily found in animal foods such as meat, poultry, fish, eggs, and dairy products.
Vitamin D is also important for nail health, although there is limited information on the specific mechanisms. It is suggested that vitamin D, along with calcium, may support nail growth and strength. Vitamin D can be obtained through sunlight exposure and certain dietary sources.
In conclusion, consuming vitamins B7, B9, B12, and D is essential for promoting nail growth and maintaining strong, healthy nails. These vitamins help prevent nail discolouration, brittleness, and other deficiencies. By including a variety of vitamin-rich foods in your diet and considering supplements, you can support the overall health and appearance of your nails.
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Moisturise hands and nails
Keeping your hands and nails moisturised is an important step in maintaining nail health and promoting nail growth. Dry skin can lead to dry nails, which can then crack open and bleed, exposing the nail to bacterial and fungal infections.
To prevent this, it is recommended to moisturise your hands and nails with lotion, especially after washing your hands or swimming, as water can weaken the nails, making them soft and brittle. It is also a good idea to wear gloves when washing dishes, clothes, and surfaces to prevent water or cleaning products from sitting on top of the nails.
When applying lotion, ensure that you rub it into your fingernails, especially at the base where the cuticles are located. The cuticles are thin pieces of skin that protect the nail matrix, so it is important to keep them moisturised and avoid cutting them too short.
Regular nail grooming can also help to boost nail strength and promote growth. Keeping your nails filed into a slightly rounded or squared shape can prevent them from snagging and breaking.
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Avoid harsh nail products
To promote nail growth, it is important to avoid harsh nail products. While some nail polishes, such as gel or powder polishes, may make your nails appear strong and healthy, they can have adverse effects on nail health in the long run. The acetone used to remove gel nail polish, for instance, can weaken your nails, causing dryness, peeling, splitting, and white marks.
It is advisable to opt for water-based, non-toxic nail polishes, which are often labelled as toxin-free. Some brands that offer such nail polishes include Acquarella and Suncoat. If you must use acetone-based nail polish removers, choose a product that is acetone-free to reduce its harsh effects on your nails.
Additionally, frequent use of acrylic nails can weaken your nails by causing them to peel. While it may be tempting to get acrylic nails for their aesthetic appeal, it is important to be mindful of the potential negative impact on your natural nails. If you wish to have longer nails, consider allowing your natural nails to grow and build up strength over time.
Another way to avoid harsh nail products is to limit your exposure to water. Prolonged soaking in water can cause your nails to become weak and brittle. Wearing gloves when washing dishes or clothes and keeping your hands out of the water while bathing can help protect your nails from excessive moisture.
By steering clear of harsh nail products and following a proper nail care routine, you can promote healthy nail growth and maintain strong, beautiful nails.
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Keep nails short and rounded
Keeping nails short and rounded is a good way to promote nail growth. Shorter nails are less prone to breaking, which gives them time to build up strength. To achieve this, trim your nails straight across using sharp manicure scissors or clippers, and then use them to round off the tips of your nails into a soft curve.
It is important to note that cutting your nails too short can expose the nail matrix or nail bed, which may lead to nail damage and infection. The cuticles, the thin pieces of skin that protect the nail matrix, should be left intact and regularly moisturized.
To maintain short and rounded nails, it is recommended to gently file them in one direction only, rather than using a back-and-forth motion, as this can weaken the nails. Filing them in this way will help prevent snagging and breaking, and may also discourage nail-biting and picking.
Additionally, keeping your nails moisturized is crucial. Dry skin can lead to brittle nails, which are more susceptible to fungal and bacterial infections. Moisturizing the hands and nails can help prevent this and promote nail growth.
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Eat protein, fruits, vegetables, and calcium-rich foods
Consuming a variety of nutrient-rich whole foods is essential for maintaining healthy nails. Here are some dietary recommendations to promote nail growth:
Protein
Protein is crucial for nail growth as nails are primarily made of a fibrous structural protein called keratin. Animal-based sources of protein, such as beef, poultry, fish, and eggs, are also rich in zinc, which is necessary for the healthy growth of nails. Eggs, in particular, are high in biotin, a B-complex vitamin that promotes healthy cell growth and aids in the metabolism of protein-building amino acids, which are essential for nail growth. For those who follow a plant-based diet, soy, chickpeas, black beans, nuts, and seeds are good sources of protein and zinc.
Fruits
Citrus fruits like oranges, strawberries, and kiwis are rich in vitamin C, an essential nutrient for collagen production. Collagen is a protein that gives shape, strength, and integrity to nails, hair, and teeth. Vitamin C also acts as an antioxidant, helping to scavenge free radicals and keep nails strong. Additionally, grapefruit, a citrus fruit, is packed with vitamins A and C, as well as fiber and water content, making it an excellent choice for nail health.
Vegetables
Dark green leafy vegetables are rich in magnesium, a mineral that plays a crucial role in protein synthesis and the formation of new nails. Adequate magnesium intake helps prevent vertical ridges in the nails. Examples of magnesium-rich foods include spinach, kale, collard greens, and broccoli. In addition to dark green vegetables, sweet potatoes are an excellent source of vitamin A, which acts as an antioxidant, reducing inflammation and damage to nail cells.
Calcium-rich foods
Calcium is an essential mineral for nail growth. A calcium deficiency can lead to slow nail growth and weaken nails over time. Dairy products like milk, yogurt, and cheese are rich sources of calcium. For those who are vegan or lactose intolerant, calcium can be found in dark leafy greens, tofu, calcium-fortified plant-based milk, and calcium-set tofu (also known as Chinese tofu).
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Frequently asked questions
Vitamins that promote nail growth include biotin (vitamin B7), vitamin B12, and folate (vitamin B9). Biotin-rich foods include organ meats, egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and cauliflower. Vitamin B12 is primarily found in animal foods such as meat, poultry, fish, eggs, and dairy. Folate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocado.
Keeping nails well-maintained through regular grooming can help boost nail strength and encourage growth. This includes trimming nails with sharp manicure scissors or clippers, moisturising hands and nails, and avoiding nail biting or cutting nails too short.
No specific nail polish can improve nail health. In fact, some products, especially those that require harsh removal methods, may negatively impact nail health. For example, the acetone used to remove gel nails can weaken nails. Therefore, it is recommended to use water-based, non-toxic nail polishes and acetone-free nail polish removers.
A diet rich in high-quality protein, fruits, vegetables, iron, calcium, and vitamins A and D can provide the necessary building blocks for healthy nails and optimal growth.
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