The best diet for nails are very important for nails wellness. Healthy nails is a sign of your good health. It also shows the beauty & personality.
Healthy nails are a sign of good health and a balanced diet. If your nail is brittle, dull, and discolored, that can indicate a lack of a balanced diet. Healthy nails are a symbol of self-care as well.
I know how it feels when you care for your nails so much and suddenly they break. Only maintenance is not enough for your nails. Healthy nails are not only beautiful and shiny, but they are also very strong and sturdy. Proper nutrition is the way to unlock the full potential of your nails.
We are My Organic BD. A group of nutritionists, doctors, and dieticians, working together to create the most insightful organic wellness article for common people.
This article will take you to a complete guide on growing stronger and healthier nails. This will include nail growth basics, vital nutrition, beneficial food, and every question people ask about healthy nails.
Let’s start.
What are the Basics of Nail Health?
Nail is made of a protein called keratin. Human hair, tiger’s claw, or rhino’s horn are made of the same protein. Nails are actually dead cells, and there is no metabolic process involved within them.
The hard visible part of the nail is called the nail plate. It lies on the top of the living tissue called the nail bed. At the root of the nail, there is a part called the matrix where the nail cells are produced.
The matrix produces new keratin cells and pushes the old nails forward. If you are having nutrient-dense food such as protein, biotin, iron, zinc, etc. The matrix will have enough building blocks to make healthy and stronger nails. Having a low-nutrient diet will produce weaker and thinner nails.
Our fingernails grow about 3 mm per month. But our toenails grow slowly, gaining about 1 mm per month. Our fingernails take about 6 months to completely renew, and toenails can take 12-18 months.
There are different factors that can affect the growth of nails. The growth of nails is slowed with age. Some hormones can contribute to faster growth of the nails. Pregnant women get faster nail growth. Better blood circulation is also essential for faster nail growth. Having poor overall health can reduce nail health and growth.
How healthy diets affect nail growth & beauty?
The appearance of the nails depends a lot on a healthy diet. There are 2 main factors that we can discuss. Healthy nails basically need 2 things.
First, the necessary components, and second, proper metabolism, such as blood flow, and a healthy body.
If you have an unhealthy diet, your body is more likely to lack vital nutrients like protein and minerals. But it will make the nails anyway, but the quality will be highly reduced.
Nails and hair are actually memories of your body. The condition of your body can change, but the memory remains in the hair and nails. If you have a poor diet one week, and eat a balanced diet next week. This creates a potential weak point in your nail. So, having a balanced diet is crucial for nail health.
Secondly, a bad diet makes your body more prone to disease and stress. In those conditions, the body focuses more on immunity and repair. Which can affect your nail health. So, diet is the fundamental key to your desired nails.
What are Essential Nutrients for nail wellness & beauty?
Now let’s discuss all the vital nutrients for healthier and stronger nails.
Protein
Protein is the main component of keratin. Consuming a proper amount of protein is essential for keratin production and nail quality. It supports smoother, stronger, faster-growing nails. Lack of protein in the diet contributes to thin, slow, and weak nails.
You don’t need to follow an extra protein diet plan for nails. Following the regular protein requirement provided by the RDA is enough. It says one needs to eat about 0.8 grams per kilogram of body weight every day. Eggs, chicken breast, lentils, soy beans, fish, and tofu are rich in protein.
Biotin
Biotin is one of the most crucial components backed by Studies according to Healthline. It increases the production of carotenoids and improves nail thickness. It is prescribed to people who have brittle nails. One needs to have about 30 micrograms of biotin per day.
Almonds, egg yolks, sweet potatoes, avocados, salmon, and sunflower seeds are rich in biotin.
Iron
Iron is the main component of hemoglobin in our blood. It carries oxygen to the nail roots and improves cell division and related functions. Lack of iron can cause spoon-shaped, pale, or ridged nails. Adult women need about 18 mg of iron per day, and men need 8 mg per day.
Red meat and liver are good animal sources of iron. Animal sources of iron are easier for the body to absorb. Spinach, kale, lentils, pumpkin seeds, and tofu are rich in plant-based iron.
Zinc
Zinc supports cell repair and regeneration functions. Those are essential for nail health. Zinc heals the damaged parts of cuticles and improves the nail bed health. Men should take 11 mg zinc per day, and women should take about 8 mg per day.
Oysters are the richest source of zinc. Chicken, beef, pumpkinseeds, chickpeas, and lentils are good sources of zinc.
Vitamin E
Vitamin E is a powerful antioxidant that protects the cells from oxidative stress. It benefits the blood circulation and is also linked with the shininess of the nails. It also moisturizes the nails from within, making them look healthy.
Adults should take at least 15 mg of vitamin E for proper health. Sunflower seeds, almonds, avocado, spinach, and olive oil are rich sources of vitamin E.
Vitamin C
Vitamin C is essential for collagen production. Our nails are not made of collagen, but the support system is almost entirely dependent on it. Vitamin C also acts as an antioxidant that protects the nails from stress.
Men should consume 90 mg of vitamin C per day, while 75 mg per day is recommended for women. Citrus fruits, guavas, strawberries, kiwi, bell peppers, kale, and broccoli are rich sources of nail health.
Omega-3 fatty acids
Omega-3s are important for flexible, shiny, and well-moisturized nails. It reduces the inflammation in the matrix of the nail and nourishes newer nail cells. It prevents brittle, dry, and peeling nails.
One should consume 250-500 mg omega 3 fatty acids every day. Fish fat, chia seeds, flax seeds, and walnuts are high in omega-3 fatty acids.
Collagen
Collagen supports nail elasticity, thickness, and support strength. It provides amino acids that form carotene. They are also the building block of skin that holds the nail.
There is no official RDA for collagen intake, but usually, 2.5-10 grams per day is commonly used. Bone broth, chicken skin, fish skin, and supplements are a reliable source of collagen.
What are the best foods for a healthy nail?
Some foods naturally contain nail health boosting potential. Incorporating those foods in your diet help reach your nail wellness goal easily. Let’s discuss some of the best foods for nail health.
Eggs
Eggs are the complete package for nail health. They come with quality protein, biotin, zinc, and vitamin D. As we already mentioned, all of those are essential for better nail health and growth. Eating eggs regularly can reduce nail breaks, thinner nails, and nail issues. You can eat 1-2 eggs depending on your health factors. Most researchers agree that 1 egg a day is suitable for every age. Consuming some healthy fat, like avocado, can help improve the growth of your nails.
Spinach
Spinach is one of the most nutrient-dense vegetables filled with iron, folate, vitamin C and other essential minerals. Iron can improve oxygen flow in the matrix of the nail. It also prevents spoon-shaped nails and dull nails. You can eat it with salad, curry, or add it to green smoothies.
Salmon
Salmon contains omega-3 fatty acids and high-quality protein. It also contains vitamin B12. All of those are vital for optimum nail health. Salmon can provide necessary protein, moisture the nails, and protect them from inflammation.
Almonds
If you want shiny nails naturally, you must eat almonds regularly. It contains vitamin E, which contributes to nail shininess. They also contain biotin, magnesium, and healthy fats, which improve strength and growth rate. Changing your regular snack to almonds can make a huge difference.