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Many people fight for strong, healthy nails. The state of your nails is often a good predictor of a person’s overall health, especially when it comes to diet – eating healthier foods can improve the appearance of your nails. Nutrient-rich ingredients in particular can have a long-term effect on the appearance of your nails. So if your nails are brittle, brittle, slow-growing, or dull, it might be a wise idea to check your diet.
According to Sarah Mirkin RD of CPT, your nails, like the rest of your body, require a nutrient-dense diet to thrive. If you are malnourished, lacking vitamins or minerals, or lacking protein, your nails will be one of the first parts of your body to be exposed.
Brittle nails, or nails with horizontal ridges, are usually caused by deficiencies in iron, calcium, magnesium, B vitamins, vitamin C, vitamin D, or insufficient water and protein intake. An anti-inflammatory, high-protein diet rich in fruits and vegetables, nuts, seeds, legumes, and healthy fats will give your nails the nutrients they need to be strong and healthy, Mirkin points out.
To learn more about how to grow better nails, we talked to several experts about their dietary recommendations.
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water and watery foods
According to nail designer and The Discussion Nail founder Gracie J, hydration is crucial. She recommends that cuticle oil is required externally, but water is required internally. “Water helps deliver nutrients and oxygen to cells,” Gracie J.
Mirkin confirms this, adding that dehydration can cause nails to become brittle, dry and prone to breaking. “Don’t wait until you’re thirsty — you’re dehydrated by then,” she said. “Drink water or other hydrating fluids throughout the day. Try hydrating foods, including fruits, vegetables, yogurt, and soups.”
flaxseed
According to Gracie J. Flaxseed, fatty acid-rich foods promote healthy cell development, which contributes to healthy nails and hair growth, especially flaxseed, which is rich in omega-3 fatty acids and thiamine. Hair and healthy nails. “Flaxseeds are also high in magnesium, and many people don’t get enough magnesium,” says Mirkin. “Magnesium is essential for maintaining nail health and preventing ridges from forming on the nail bed.”
grapefruit
Packed with vitamins A and C and fiber, grapefruit is one of Gracie J’s favorite nail health foods, but Mirkin points out that its antioxidant properties make citrus an excellent choice. This fruit is rich in beta-carotene, lycopene, and flavonoids, all of which are antioxidants that protect your nails from free radical damage. Grapefruit is also high in water content, which helps with hydration, Mirkin explains. “Grapefruit seed extract has powerful antifungal properties, making it an effective natural remedy for nail fungus and athlete’s foot,” she says.
Egg
Deborah Lippman, celebrity manicurist and founder of Deborah Lippman, a line of nail polishes and care products for nails, hands and feet, says eggs are an excellent food for stronger, lustrous nails . Morning Classic is rich in protein, vitamin D, B12 and biotin – making it a great choice for nail growth. “Because protein contributes to the formation of keratin, it contributes enormously to the development of strong nails,” Lipman said. “I like to recommend eggs because they contain biotin, which helps increase nail thickness.”
According to Mirkin, a vitamin D deficiency can cause your nails to be dry and brittle — that’s where eggs that contain this nutrient come in. “Eggs are also one source of bioavailable protein,” she said. “Keratin is a protein found in nails. Getting enough protein in your diet is essential for maintaining strong, healthy nails.”
salmon
Salmon is rich in vitamin D, protein, biotin, zinc, copper, selenium, vitamins B6 and B1, and omega-3 fatty acids—all of which improve your nails. These micronutrients can ultimately prevent your nails from breaking, splitting or disintegrating. Gracie J says salmon is also one of her favorite foods because it’s rich in fatty acids that help maintain cell growth, which in turn promotes healthy nails and hair growth.
Salmon, along with other meat and dairy products, is high in vitamin B12, which is necessary for healthy red blood cell development, Mirkin says. Nail discoloration – due to a lack of vitamin B12 – may be brown or gray, so be sure to monitor your nails for any signs of a deficiency.
lentils
Lentils and beans are great vegetarian options for keeping nails strong and healthy. They’re an excellent source of biotin, which makes for longer, thicker nail polish, Mirkin says. “Lentils and beans contain iron, which protects against anemia, which can wreak havoc on your nails. They’re also high in protein, which is required for keratin formation,” she says.
nutritional yeast
Nutritional yeast is another protein-rich vegetarian superfood that is required for keratin formation. It also contains a lot of vitamins from the B complex. According to Mirkin, just 2 tablespoons provide more than three times your daily intake of vitamin B12—and about 69 percent of the Daily Value of biotin. Use nutritional yeast to give a variety of recipes a cheesy, nutty or savory flavor while nourishing your body and nails.
